CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal is to stay on that barbell. Every drop your feet are standing by the bar ready to get your hands on it. Ideally aim for the Cluster method for this workout.

COMPETE | PART 1

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – :20 Max Clean & Jerks (95/65)

MIN 2 – :20 Max Power Snatches

MIN 3 – :20 Max Thrusters

MIN 3 – Rest

(Score is Total Reps of Lowest Rounds)

GOAL: RPE 8 | Fast barbell cycling work. It should feel light we’re working on speed reps; think about speed moving the bar up AND down!

COMPETE | PART 2

3 SETS (No Measure)

10 DB Wrist Curls

25′ Suitcase Plate Carry

25′ Suitcase Plate Carry

25′ Plate Push

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 6 | Plate push is plate on the ground and low “”sled push”” style. Just some grip work after the barbell work. Get a good forearm pump to wrap up the day/week!