CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Let’s try to really get after the barbell cycling today. Aim for unbroken on each movement (-1 so we can use that movement to go into the next one). If you want an extra challenge, try to perform each round unbroken.

COMPETE | PART 1

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

19 Wall Balls (20/14)

19 Cal Bike

(Score is Rounds + Reps)
GOAL: RPE 8 | A little spin off from OPEN 19.1 but with a Bike instead of the Row. Goal is to keep the Bike consistent and the Wall Balls unbroken!

COMPETE | PART 2

Shoulder Press (4×5
Split Stance Strict Press)

(Score is Weight)

GOAL: RPE 6 | You are pressing from the Front Rack while holding a Split Stance (Your split position in the split jerk). Focus on NOT pressing with the legs. Your back leg will want to straighten but don’t let it. Keep the back knee bent and squeeze the glutes to stay stable as we push the bar to OH. These do not need to be heavy. Goal is to learn to be more comfortable in the receiving position.