CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Send it on the Run. Then have a bike strategy and stick to it. (i.e. tabata style, minimum RPM, :30/:30 effort). Find what works for you and then keep that pace.

COMPETE | PART 1

1.) ON A 6:00 RUNNING CLOCK… (Weight)

Build to a Heavy 2-Rep Alt. DB Squat Snatch

(Score is Weight)

-Rest 2:00 b/t 1 & 2-

2.) FOR TIME (Time)

10-8-6-4-2

DB Squat Snatch (50/35)

2-6-4-8-10

Handstand Push-Up

(Score is Time)

GOAL: RPE 9 | Part 1 is 1 Rep each arm…we want to see how heavy we can get. Part 2 is a quick sprint, focus on utilizing the legs on the Squat Snatch and HSPU so we don’t burn out the shoulders for those higher sets of HSPU.

COMPETE | PART 2

4 SETS (Weight)

1 Snatch Deadlift

+

1 Squat Snatch

+

1 Overhead Squat

(Score is Weight)

GOAL: RPE 7 | Nothing crazy here. We want some feel good lifts. Focus on staying vertical: tall chest on the Deadlift, tall chest on the first pull and in the receiving position, then tall chest on the OHS. Hit good positions and don’t rush through your sets.