CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Let’s work on our Ring Muscle Ups. Aim to keep these unbroken along with the Deadlifts.

COMPETE | PART 1

4 SETS (Time)

10 DB Snatch (50/35)(Arm 1)

25′ OH Walking Lunge (Arm 1)

25′ Handstand Walk

10 DB Snatch (50/35)(Arm 2)

25′ OH Walking Lunge (Arm 2)

25′ Handstand Walk

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Big shoulder pump. 2:00 rest so aim to push the pace and keep the intensity up each set.

COMPETE | PART 2

4 SETS FOR QUALITY (No Measure)

12 Supinated DB Incline Press

8/8 SA KB Supported Bent Over Row

1:00 Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 6 | Upper body and core quality work. We’re working to keep the joints healthy here. Keep weights the same for all sets or build across each set but don’t lose quality in movement.