CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Find a steady repeatable pace for the Box Jumps. Goal is to stay consistent with time between Snatches. Don’t let yourself rest too long.

COMPETE | PART 1

EVERY 2:00 x 3 SETS (AMRAP – Reps)

25/20 Cal Ski

Max DB Hang Clean and Jerk (50/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)
GOAL: RPE 8 | Sprint the Ski. Start with your biggest set of DB CnJ. Then small quick sets with whatever time is left.

COMPETE | PART 2

3 SETS (Weight)

Complete 1 Unbroken Rep of Complex…

1 Dip

+

1 Pause Split Jerk*

+

1 Split Jerk

*:02 Pause in Receiving Position before recovering

-Rest As Needed b/t Sets-

(Score is Weight)
GOAL: RPE 6 | Getting some light Split Jerk prep in before our test on Friday! Focus on positions. We want to feel strong in the dip and strong in the catch.