CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Moving smooth and flushing from yesterday get a good sweat going but focus primarily on the upper body pulling. Goal is unbroken or 2 sets on the Pull-Ups

COMPETE | PART 1

ON A 10:00 RUNNING CLOCK (Distance)

Build to a Max Deficit Strict Handstand Push-Up*

*If no HSPU, focus on HPSU Negatives for 5 Sets of 3-Reps

(Score is Height)
GOAL: RPE 7 | Focus here is one solid rep. Be able to show control on the deficit without having to bounce out of the bottom. Do not stack plates to a deficit past shoulder length we don’t want unsafe positions.

COMPETE | PART 2

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

16 Alt. DB Hang Clean (50/35)

6 Bar Muscle Up

(Score is Rounds + Reps)
GOAL: RPE 7 | Just moving here. Working on BMU under controlled fatigue. Choose a pace where we never stop moving for the entire 16 minutes, even if this means quick small sets.