CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Shoulder to OH has to be unbroken. Biggest factor is going to be how quickly you can get your RPMs back up every time you get back on the bike.

COMPETE | PART 1

EMOM x 6 MINUTES (Weight)

1 Snatch Pull

+

1 Hang Squat Snatch

+

1 OHS

(Score is Weight)
GOAL: RPE 8 | Goal here is to get to the final weight of Part 2. Each part of the EMOM here is to touch on each of the weights in the next section. This will give us a feel of the weight as well as a feel for some intensity!

COMPETE | PART 2

FOR TIME (Time)

10 Squat Snatch (95/65)

8 Squat Snatch (135/95)

6 Squat Snatch (155/105)

4 Squat Snatch (175/125)

2 Squat Snatch (185/135)

1 Squat Snatch (225/155)

(Score is Time)
GOAL: RPE 9 | We felt the weights, so now let’s get moving with them! Be smart about how our grip and legs are moving through this. The lighter weights are a bit of a trap, it’ll be easy to go fast on these but we want to be smart about saving some in the tank for the last weights. If the weights are aggressive. Think of what’s about 90-95% for you and work backwards from there. (Use the EMOM in Part 1 to get a better idea of what weight adjustments we need to make for this.)