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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Hard sprint effort. Most likely our reps will start to drop off each minute but see if you can get close to repeating the effort after the rest.

COMPETE | PART 1

3 SETS (Weight)

2 Clean

+

1 Jerk

(Score is Weight)
GOAL: RPE 7 | Goal is about 70-75% for all three sets. We are not looking for Touch and Go on the clean. Hit one clean and focus on being able to stand up fast out of it then be able to repeat for the second clean.

Finish strong with the jerk. We’re looking to feel snappy with our lifts today.

COMPETE | PART 2

Metcon (AMRAP – Reps)

AMRAP x 3:00

Max Reps Clean and Jerk (155/95)

-Rest 3:00-

AMRAP x 2:00

Max Reps Clean and Jerk (185/115)

-Rest 2:00-

AMRAP x 1:00

Max Reps Clean and Jerk (225/135)

(Score is Total Reps)
GOAL: RPE 8 | Most likely looking at singles here for the whole workout. Focus on staying consistent with your rhythm for each weight. This will change as the weight gets heavier but find the pace that works for you where you’re uncomfortable but can still hit reps with no misses!