CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Nonstop on the Box Jumps. Then smart quick sets on the first half. Goal is to be able to go unbroken on the second half!

COMPETE | PART 1

Front Squat (3 SETS
3 Tempo Front Squats (30X1))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Focus is posture here. We want to make sure we are keeping ourselves as upright as possible. Control on the way down, make sure we are keeping our chest tall then try to fire up. Make sure loading allows us to keep these good positions.

COMPETE | PART 2

3 ROUNDS (Time)

60 Crossover Singles

9/9 KB Snatch (53/35)

3 Rope Climbs

(Score is Time)
GOAL: RPE 9 | Grippy test here. Try to keep a loose grip on the KB snatch. We should be able to go unbroken on these. Then smart sets on the Rope Climbs, we need to have grip for rounds 2 and 3!