CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Don’t lose this on the Double Unders. If 125 is a comfortable number then aim for unbroken. Hard Pace on the Row with a little left in the tank to be able to push the descending reps. Aim for 10+ Chest to Bar every time we get on the Pull-Up Bar.

Perform the following for the Skill:

1 Kip Swing

+

1 Chest to Bar or Pull-Up

+

1 Bar Muscle Up

COMPETE | PART 1

Split Jerk (5×2)

(Score is Weight)

GOAL: RPE 9 | Only focusing on the Split Jerk today. Key is think about punching “DOWN” into the split instead of trying to push the bar up. In your first 2-3 warm-up sets make sure we are pausing in the catch to reinforce the Split stance.

COMPETE | PART 2

FOR TIME (Time)

24-18-12

DBL DB Alt. Lunges* (50/35)

3-5-7

Wall Walks

*24 Lunges = Farmers Hold

18 Lunges = Front Rack Hold

12 Lunges = Overhead Hold

(Score is Time)
GOAL: RPE 9 | You’re going to feel those lunges the first 2 rounds because the 3 Wall Walks won’t be much of a rest. The Lunges will have a different feel as the DB hold will change each round. The goal is to still keep this a fast sprint.