CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This is going to get grippy but we should be thinking sets of 10 or more on the barbell. Consider (115/75).

COMPETE | PART 1

FOR TIME* (Time)

3-2-1

Legless Rope Climbs

30-20-10

Cals C2 Bike

(Score is Time)
GOAL: RPE 7 | Focus more for quality on this one. It’s a grippy day today combining this with the NCFIT workout. Use the bike to recover the arms but still getting the heart rate up.

COMPETE | PART 2

5 SETS (Weight)

5 Snatch Grip Sot’s Press

-Rest As Needed b/t Sets-

(Score is Weight)
GOAL: RPE 6 | Focus on relaxing the legs in the bottom of the squat. Keep the Core and shoulders engaged to perform the press. We must return the bar to the shoulders completely before the next rep (You don’t need to completely reset but we are not allowing the bar to crash and bounce of the shoulders).