CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

Perform the NCFIT Performance workout with the following goals and/or adjustments…

GOAL: Consider (135/95) for the Snatches. Goal is quick singles on the barbell, and unbroken on the Toes to Bar.

COMPETE | PART 1

Front Squat (3×3)

(Score is Weight)

GOAL: RPE 8 | Build to heavier than last week. Nothing fancy here, maintain good positions and upright torso.

COMPETE | PART 2

5 SETS (Weight)

15/12 Cal Bike

3 Hang Squat Snatch*

*Build to a Heavy 3 each set

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 9 | Sprint the Bike, then get your hands on the bar as quickly as possible. Give yourself no more than :15 after the Bike before picking up the bar.