CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: We should be off the Row in less than a minute. Aim to have more than a minute on the BMU. Focus on starting with your biggest set (minus 1). This means do not go to failure, come down 1 rep before you think you’ll miss but again, no misses!

COMPETE | PART 1

Overhead Squat (ON A 12:00 RUNNING CLOCK
Build to a Heavy 5-Rep Overhead Squat*
)

*Perform all 5 Reps without stopping

(Score is Weight)

GOAL: RPE 6 | You can take this off the Rack. Once you get the bar overhead and start your squats, there is no stopping. You’re performing all 5 reps with constant movement. The second you lockout, immediately move back to the descent. This will obviously limit us in how much we can lift, hence the RPE 6 on this.

COMPETE | PART 2

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
GOAL: RPE 9 | Fast on everything. Goal is unbroken on the Barbell as long as possible. Quick transitions between movements.