CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

EVERY 4:00 x 4 SETS (Time)

15/12 Cal Bike

5 Power Snatch (155/105)

100′ D-Ball Carry (150/100)

-Rest w/ Time Remaining-

(Score is Slowest Set)

-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | We want fast effort here, but consistent across our sets. Push the bike at the start of every round, sub 1:00. Then quick singles on the snatches and try to immediately get the D-Ball up for the carry.

COMPETE | PART 2

Power Snatch (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Power Snatch
)

(Score is Weight)

GOAL: STRENGTH | RPE 8 | We’ve been building up the Power Snatch and now we are going for the one heavy single. We are going to start with the bar preloaded with our workout weight. We are looking at a total of 3 attempts here. We want to load one confident weight on the bar for our first attempt around the 80+%. Our second attempt should be a weight we’ve hit before upwards of the 90%+. Make the right judgement call here. If all is going well we can push upwards of 100% or more!