CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Major focus is going to be the Shoulder to OH. See if we can keep this unbroken. Aim for no more than 2-3 sets on the Toes to Bar.

COMPETE | PART 1

EVERY 3:00 x 5 SETS (Time)

18/15 Cal Ski

9 Devil’s Press (50/35)

-Rest with Time Remaining-

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: RPE 9 | Goal is a sprint pace. Push the Ski and immediately get into the Devil’s Press. Aim for a minute rest each set.

COMPETE | PART 2

Power Snatch (ON A 8:00 CLOCK
Build to a Heavy 1-Rep Power Snatch

(Score is Weight))

GOAL: RPE 8 | This is starting immediately after Part 1, and work on hitting heavier weights while under fatigue or post metcon. Bar will start empty, put a weight on that we are confident we can hit in our sleep. Then work on building up. We should see no more than 3-4 attempts.