CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for you biggest set on the the barbell and Toes to Bar. Do you have unbroken in you?

COMPETE | PART 1

4 SETS (Weight)

1 Squat Clean

+

1 Thruster

-Rest as Needed b/t Sets-

(Score is Weight)
GOAL: RPE 8 | From the first rep, the squat clean, focus on catching the rep and driving up fast out of the squat. Then use that same speed in the second rep for the OH drive on the Thruster.

COMPETE | PART 2

FOR TIME (Time)

20 Shuttle Run

200 Crossover Singles

200m KB Farmer Carry (53/35)

(Score is Time)
GOAL: RPE 8 | we’re not looking for a conservative pace. Come out fast and uncomfortable. You can dial back the last run so we can focus on picking up the jump rope and get right into the crossover singles. Then on the farmer carry. focus on biggest set possible. The grip is going to be feeling it a bit after the jump rope but we want to see if we can get this done in 2-3 sets.