CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for quick singles on the Power Clean. Unbroken as long as possible on the HSPU. Make sure you maximize you transitions, the AMRAP goes by quick!

COMPETE | PART 1

5 ROUNDS FOR TIME (Time)

60 Double Unders

5 DB Devil’s Press (50/35)

4 Bar Muscle Up

(Score is Time)

GOAL: RPE 8 | This is going to get spicy on the shoulders. We’re looking for unbroken on all sets with quick transitions.

COMPETE | PART 2

Split Jerk (6 SETS
2 Split Jerk)

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Just some touches on the Split Jerk. Building up to around 80% and focus on strong punch down and no misses.