Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Be able to hit consistent singles on the Snatches. Maintain a steady and repeatable pace on the Box Jump Overs.

COMPETE | PART 1

3×5 Press From Split (Weight)

(Score is Weight)
GOAL: RPE 7 | This should be a challenging but very doable weight. However, the main focus is holding the Split Position (the Jerk catch). Pay attention to the back leg make sure the knee stays bent as we are performing our pressing.

COMPETE | PART 2

ON A 15:00 RUNNING CLOCK… (AMRAP – Rounds and Reps)

100 Cal Row

Immediately Into…

AMRAP IN REMAINING TIME OF…

3 Clean and Jerk (135/95)

3 Ring Muscle Up

(Score is Rounds + Reps of AMRAP)
GOAL: RPE 9 | This is going to be all mental here. How hard are we willing to push the row. The score is rounds + reps completed, however the faster the get through the row the more time for the second part.