CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Big sets on everything. Goal is unbroken on the Back Squats. 1-2 Sets on the Push-Ups. Push the Box Jumps and recover on the Sit-Ups

COMPETE | PART 1

Power Snatch (ON A 10:00 RUNNING CLOCK
Build to a Heavy 10-Rep Power Snatch)

(Score is Weight)

GOAL: RPE 8 | We’re looking for Touch and Go and Unbroken. Don’t expect to hit high percentages. You can pause overhead or you can pause at the hip, but we cannot rest on the ground at any point.

COMPETE | PART 2

5 SETS (Time)

60 Crossover Singles

20 Cal Row

-Rest 1:00 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 8 | Push the pace. Goal is unbroken on the Jump Rope, look to aim for around :30-:40. Hard effort on the row we want these to be ~1:00.