CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is to push the Row, consistent pace on the Burpees. The Push Jerk should be just heavy enough that we can’t rip it off the ground but just low enough that we can cycle the bar. Consider 20/15 Cals on the Rower.

COMPETE | PART 1

4 SETS (Weight)

1 Squat Clean

+

1 Cluster

(Score is Weight)
GOAL: RPE 9 | Two reps today. We’re working the clean in our final progression before we test next week. Goal is to feel confident driving out of the bottom of the catch. In the second rep we will repeat from the ground, use that same drive to finish with the bar OH. These should not be touch and go reps.

COMPETE | PART 2

FOR TIME (Time)

15-12-9-6

Cal Bike

Front Squats (115/75)

(Score is Time)
GOAL: RPE 9 | Working leg fatigue. These should be a fast, sprint effort. You’re going to feel it going back to the bike each round but make sure we continue to make the legs the driving force and not the arms because that will slow us down.