CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus on fast transitions. Aim for unbroken. Consider American Swings.

COMPETE | PART 1

EVERY 3:00 x 3 SETS (Time)

15/12 Cal Row

8 Bar Muscle Up

Max Clean and Jerk (185/135)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: RPE 9 | Push the pace on this. we want to finish the row in less than a minute. Then no more than 2 sets on the BMU. This should give us around a minute for the Clean and Jerks.

COMPETE | PART 2

Clean and Jerk (ON A 5:00 RUNNING CLOCK…
Build to a 1RM Clean and Jerk)

GOAL: RPE 9 | Goal here is to build up to a heavy lift post workout. We are going to keep the weight on and then build up. We are really looking at 2-3 attempts here.