CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Move fast today, that’s the key. Consider (50/35) on the DB.

COMPETE | PART 1

EVERY :30 x 3 SETS (AMRAP – Reps)

Max Reps Power Snatch*

*SET 1: 75%

SET 2: 65%

SET 3: 55%

-Rest :30 b/t Sets-

(Score is Total Reps)
GOAL: RPE 8 | This should start as quick singles and then we want to be cycling if possible. Make sure to set up your bar so you can quickly change out your weights otherwise you can set up 3 bars. It’s going to be a very fast turnover.

COMPETE | PART 2

4 SETS (Time)

15/12 Cal Bike

15 Power Snatch (75/55)

15 Toes to Bar

15 Front Squat

15/12 Cal Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Goal is to push the pace. Hard bike pace, unbroken on the barbell, finish with a hard bike pace. Transitions should be quick so set your equipment up close and get after it!