CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is to go unbroken on the barbell. You have the run to recover for the next set but don’t coast on these too much.

COMPETE | PART 1

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
-Immediately move on to Part 2-

GOAL: RPE 8 | Set a consistent and nonstop pace. Get into a rhythm, make sure it’s an uncomfortable pace and stick to it. Goal is unbroken reps from start to finish.

COMPETE | PART 2

Bench Press (ON A 8:00 RUNNING CLOCK
Build to a Heavy 3-Rep Bench Press)

(Score is Weight)

GOAL: RPE 9 | Post workout after the AMRAP. No more than 3-4 Attempts. Bar will start empty, open with a confident number on the bar. Then focus on bigger jumps to hit your heavy 3.