CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for unbroken on all movements. Try to minimize rest during transitions as much as possible. Consider (135/95) on the barbell.

COMPETE | PART 1

AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)

10 DB Famer Alt. Box Step-Overs (50/35) | (24/20)

50′ Handstand Walk

(Score is Rounds + Reps)

GOAL: RPE 8 | Go into this with an RPE 7 pace and then aim to build up to an RPE 8 pace. Find where you can sprint and find where you can “recover.”

COMPETE | PART 2

4 SETS* (Weight)

1 Power Snatch

+

1 Hang Squat Snatch

*Build to a Moderate-Heavy

(Score is Weight)

GOAL: RPE 7 | Moderate heavy and the same weight across all 4 Sets. Focus on extension on the Power Snatch and speed under on the Squat Snatch.