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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Quick singles on the Power Snatch so we can really push the Wall Balls. Aim for big sets… can you go unbroken?

COMPETE | PART 1

EVERY 3:00 x 3 SETS (Time)

12/10 Cal Ski

24 Alt DB Hang Clean (50/35)

36 Crossover Singles

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: RPE 8 | Nothing fancy here, just push the pace, transition fast and unbroken on all movements.

COMPETE | PART 2

Overhead Squat (ON A 8:00 RUNNING CLOCK
Build to a Heavy 3-Rep Overhead Squat
)

(Score is Weight)

GOAL: RPE 9 | This will be off the rack. Start with an empty bar. As we’ve been doing, open with a weight we know we can hit. Then we’re looking at a total of 3-4 attempts. Focus on bigger jumps to give you more rest.