CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken Toes to Bar on the first 1-3 Rounds. No more than 2 Sets in the last rounds.

COMPETE | PART 1

5 SETS (Weight)

Complete 1 Unbroken Rep of Complex…

3 Power Snatch

+

2 Hang Squat Snatch

+

1 Overhead Squat

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 7 | This should be a moderate percentage based of a 1-Rep Max. Start light, around (50%) and then build up each set. (Think of a 5-8% increase each set). We should be finishing around 70%.

COMPETE | PART 2

EVERY 3:00 x 6 SETS (Time)

200m Run

20/15 Cal Row

-Rest w/ Time Remaining-

(Score is Slowest Set)
GOAL: RPE 8 | Just put your head down and go. Hard effort on the Run and Row. Goal is to have around 1:00 of rest each set.