CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken and nonstop Lunges and Air Squats. Stay consistent with how you’re breaking up your Push-Ups. Keep an uncomfortable but moderate pace on the Run.

COMPETE | PART 1

4 SETS (Weight)

2 Power Clean

+

2 Hang Squat Clean

+

2 Push Jerk

+

1 Split Jerk

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 7 | Tough grippy complex with sneaky shoulder fatigue. Make sure this is a weight we can perform the complex to completion.

COMPETE | PART 2

2 ROUNDS FOR TIME (Time)

50 DB Hang Power Clean (50/35)

50′ Handstand Walk*

*Must perform 25′ Increments

(Score is Time)
GOAL: RPE 9 | Short and fast. Big sets on the DB Cleans. If you’re a master on. your hands aim for fast return at the 25′ mark. If this is a tough movement for us be smart and perform quick intentional breaks on the hands.