CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

FOR TIME (Time)

21-15-9

Power Clean (135/95)

Box Jump Overs (24/20)

(Score is Time)

-Immediately move on to Part 2-
GOAL: METCON | RPE 9 | Short and fast, most likely going to be quick singles on the Power Clean. Think about moving at a repeatable nonstop pace. Find your rhythm of “”Clean and Drop”” and don’t stop moving. Then fast on the Box Jump Overs with the goal of getting right back into that rhythm we set on the Power Cleans. Really fight to push through the round of 15, that is going to be the toughest round on this one today!

COMPETE | PART 2

Clean (ON A 5:00 RUNNING CLOCK
Build to a Heavy 2-Rep Squat Clean)

(Score is Weight)

GOAL: STRENGTH | RPE 9 | Bar may start loaded from the metcon. We are looking for 2 Touch and Go Reps. Grip will come into play here and we want to make sure we are being good about hitting our extension through the hips to get the most out of the legs, but also being good about moving under the bar. Shrug and pull hard to get those elbows through fast. Looking at mostly 2-3 attempts here. Start with a smart weight we know we can hit as the feel is going to be different going for the squat now in the clean.