CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus is the Toes to Bar. Barbell should be unbroken. If you got the Toes to Bar unbroken get after it but we want consistent big sets!

COMPETE | PART 1

EMOM x 20 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – 50-60 Double Unders

MIN 3 – 15/12 Cal Bike

MIN 4 – Max Power Cleans (185/135)

MIN 5 – Rest

(Score is Total Reps of Power Cleans)
GOAL: RPE 8 | Building up the leg and grip fatigue before we get after the Power Cleans. The Bike and Jump Rope will get the heart rate up until we get to the barbell. Start off with your biggest set of Touch and Go. Expect your reps to drop off each round.

COMPETE | PART 2

3 SETS (No Measure)

6 Alt. Back Rack Lunges*

4 Rebound Box Jumps** (AHAP)

*Heavy weight

**As High As Possible (See instructions below)

(No Measure)
GOAL: RPE 8 | Goal is to really load up the lunges today then go into high rebounding Box Jumps right after. For The Box Jumps. We are going to jump and land on the box, then without locking out, drop and then immediately jump back up. This is essentially 4 consecutive Box Jumps without stopping. Goal is to spend as little time on the ground during the rebounding portion.