CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: This is a grippy one. Most likely we may be breaking in later sets on the Deadlift so let’s focus on unbroken Toes to Bar.

COMPETE | PART 1

Power Clean (4 SETS
1.1.1 Power Clean)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Cluster Power Cleans. Goal is to work at a moderate heavy singles. You will perform a Power Clean, drop the bar, then perform another Power Clean within 5-10 seconds. you will do this for a total of 3 reps each set. Make sure to work at the same weight for all 3 sets.

COMPETE | PART 2

EVERY 3:00 x 3 SETS (Time)

5 Shuttle Run

50′ Handstand Walk

-Rest Remaining Time-

(Score is Slowest Set)
GOAL: RPE 8 | Some more handstand walk practice while breathing hard. Push the pace of the run and try to get into the Handstand Walk as fast as possible after the Run!