CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is fast transitions and quick singles on the barbel. Can you sustain a pace that’s faster than 3 rounds each Set?

COMPETE | PART 1

Power Snatch (ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy 5-Rep Power Snatch
)

GOAL: RPE 7 | We’re looking for challenging cycling here. We want to be able to go through the first 3-4 reps smooth, and then a challenging but not compromising fight to finish the last 2-3 reps each set.

COMPETE | PART 2

FOR TIME (Time)

30 Cal Bike

20 Box Jump Over

20 Power Snatch (115/85)

20 Box Jump Over

30 Cal Bike

(Score is Time)
GOAL: RPE 9 | This is what we call a Spreffort type of work. We want to be pushing the speed here but that speed should be repeatable in the second half of the workout. If there’s anywhere to recover we can use the Box Jump Over to get a little breathing back. Focus on big sets or quick singles on the Power Snatch. We want to spend minimal time resting here, then we can use the 2nd set of Box Jump Overs to recover the pace and then get after the Bike to finish off!