CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Push the Bike hard, make sure to start fast and we should be finishing in :50-:55. Start with a moderate weight on the Snatch, see if we can build up to something heavy.

COMPETE | PART 1

5 ROUNDS FOR TIME  (Time)

50/40 Cal Row

20 Toes to Bar

(Score is Time)
GOAL: RPE 7 | This is the Thursday NCFIT workout. Keep the row consistent but uncomfortable. Aim for sub 3:00. Keep the Toes to bar to 2-3 Sets tops.

COMPETE | PART 2

Thruster (ON A 8:00 CLOCK
Build to a Heavy 3-Rep Thruster
)

(Score is Weight)

GOAL: RPE 8 | Ideally perform after Part 1. First rep comes from the floor preferably a squat clean but a power clean is ok. You may reset on the shoulders but the bar must stay off the ground for the following 2 reps.