CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Smart consistent sets on the Toes to Bar. We should not come down to quick singles or doubles so we have some left in the tank for Muscle Ups.

COMPETE | PART 1

Hang Power Clean (10-8-8-6-6*)

*Build to a Mod-Heavy of fast cycling

(Score is Weight)

GOAL: RPE 7 | Goal is to be able to rep these out. Build up to a moderate heavy lift. At no point should we have to stop and reset our grip.

COMPETE | PART 2

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
GOAL: RPE 9 | We want a fast pace but don’t come out sprinting. The Burpee Box Jump Over Speed should be one you can hold consistently each time we get back to them. Aim for unbroken to big sets on the DB Snatches as we get into the higher reps!