CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Fast and unbroken on all movements. How hard can we push the pace and transition!

COMPETE | PART 1

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes
GOAL: RPE 9 | This can definitely be approached with a more conservative pace in mind but the 9 min cap means we need to push the first half (the Diane portion) to give us more time to move the heavier barbell and get into the HSW.

COMPETE | PART 2

3 SETS (No Measure)

:20 Ring Support Hold

:20 Bottom Dip Hold

:20 Front Rack Hold (AHAP)

-Rest as Needed b/t Sets-

(No Measure)
GOAL: RPE 5 | Some light skill work to prep for tomorrow. This is to prep positions for the RU, as well as overloading the Front Rack for tomorrow so we those weights can feel light and we can cycle reps fast.