CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Work on a faster pace on your Double Unders. Goal is 100 each round. Consider Burpees over the KB.

COMPETE | PART 1

3 SETS* (Weight)

1 Above Knee Power Snatch

+

1 Below Knee Power Snatch

*Build to a Moderate Weight

(Score is Weight)
GOAL: RPE 7 | Positional work on the Power Snatch. We want to focus on feeling the same through the hips. The below knee should look similar to the Hang Power Snatch. Focus on the consistency in the movement.

COMPETE | PART 2

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
GOAL: RPE 9 | This should be a fast hard effort. Most on the barbell will be quick singles. For some the goal is unbroken on the BMU, however do not take long rests between sets to accomplish this. If necessary, small quick sets would be better so we can get back to the barbell sooner with each set.