CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Put your head down and SPRINT! Unbroken on the barbell, push the pace on the row and Up-Downs!

COMPETE | PART 1

FOR TIME (Time)

2 ROUNDS

16/13 Cal Bike

6 Power Clean (155/105)

6 Chest to Bar Pull-Ups

-Rest 2:00 b/t 1 & 2-

2 ROUNDS

13/10 Cal Bike

3 Power Snatch

3 Ring Muscle Up

(Score is Time)
GOAL: RPE 8 | Push the pace! Hard on the bike and unbroken on the gymnastics. Cleans and snatches are sets or quick singles but make sure we’re not burning out the grip. The rest is a quick shake out for the arms and shoulders so athletes can hit Part 2 just as hard as Part 1.

COMPETE | PART 2

3-4 SETS (No Measure)

:10-:15 Chest to Ring hold in False Grip

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 6 | Try to hold the rings as low down the chest as possible. We’re continuing to build strength in the Ring Muscle Up at the transition portion before we move onto performing the transition.