CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Set up is going to be important here. we want to keep our transitions close and fast. Focus on moving nonstop. The HSPU should feel like a recovery between the barbell each round.

COMPETE | PART 1

Overhead Squat (6-4-4-2
Overhead Squats

(Score is Weight)
)

GOAL: RPE 8 | Building to a moderate weight on the OHS. Goal is stability here. Focus on make sure we are staying back on our heels and the bar is not shifting around. Control the descent and a quick pause at the bottom. Make sure we are hitting deep squats!

COMPETE | PART 2

EVERY 1:30 x 4 SETS (AMRAP – Reps)

15/12 Cal Bike

Max Ring Muscle Up

-Rest 1:30 b/t Sets-

(Score is Total Reps of RMU)
GOAL: RPE 9 | Goal is working the Ring Muscle Up under fatigue. Sprint the bike and then open with your biggest set of RMU, but do not go to failure.