CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken on the Lunges and use the run to recover. Practice coming down and immediately jumping back up on the rope.

COMPETE | PART 1

Power Snatch (ON A 8:00 CLOCK
Build to a Mod-Heavy 4-Rep Power Snatch

(Score is Weight)
)

GOAL: RPE 8 | Goal is to perform Touch and Go. You can regrip at the hips. We should be able to hit a confident set, no misses or going to failure. You should finish feeling like you could do 1 more rep.

COMPETE | PART 2

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – 21/16 Cal Row

MIN 2 – Max Power Snatches (135/95)

MIN 3 – Rest

(Score is Total Reps)
GOAL: RPE 9 | Hard sprint here on the Row. Start each set of Power Snatches with your biggest set of touch and go, then immediately keep it moving with quick singles.