CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Keep the Bike fast, aim for 1:10-1:15 or less. Goal is to open with your biggest set on the SDLHP. Consider (115/75)

COMPETE | PART 1

Power Snatch (ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep Touch and Go Power Snatch)

(Score is Weight)

GOAL: RPE 9 | No stopping at the bottom. This is going to challenge your speed through your hips, and grip to hang onto that heavier bar when bringing the weight down!

COMPETE | PART 2

FOR TIME (Time)

10-8-6-4-2

Shuttle Runs

Alt D-Ball Over Shoulder (150/100)

(Score is Time)
GOAL: RPE 9 | Short and sweet. Goal should be a fast pace to start and faster pace to finish. Make sure we are alternating which shoulder the D-Ball is going over.