CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider 60-80 Double Unders especially if this is your jam. Unbroken on the Lunges, then sprint the 400, aim for 1:45 or less.

COMPETE | PART 1

5 SETS (Weight)

Complete 1 Unbroken Rep of Complex…

3 Push Press

+

3 Push Jerk

+

3 Split Jerk

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 8 | Building on our overhead barbell cycling. Perform unbroken with no misses. Be patient recovering from the Split Jerks.

COMPETE | PART 2

EVERY 3:00 x 5 SETS (Time)

5 Shuttle Runs*

9 OHS (135/95)

7 Strict Handstand Push-Ups

*1 Rep= 25′ Down + 25′ Back.

(Score is Slowest Set)
GOAL: RPE 8 | Fast effort. Not an all out sprint but we should be trying to push the pace and transitions. Goal is unbroken or 2 Sets on the Handstand Push-Ups.