CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Primary focus is the gymnastics, lets try to keep these to 1-2 Sets. Break up the Deadlift as needed to keep speed/pace at that high RPE 9 intensity.

COMPETE | PART 1

Back Squat (4×3 @90-92%)

(Score is Weight)

GOAL: RPE 8-9 | Key is bracing and speed. Strong control on the eccentric and explosive on the concentric. Make sure we are getting adequate rest between sets!

COMPETE | PART 2

AMRAP x 36 MINUTES (AMRAP – Rounds and Reps)

400m Run

60 Double Unders

24 Alt. Hang DB Snatch (50/35)

20 Box Jumps (24/20)

20 V-Ups

(Score is Rounds + Reps)
GOAL: RPE 7 | Similar feel to Tuesday. Smooth, nonstop and consistent pace. If you got anything left towards the end then we can pick up the pace.