Announcements

Join us this Veterans Day for the Hero Workout “Chad” in honor of our veterans and to raise awareness for veteran suicide prevention. This workout, dedicated to Navy SEAL Chad Wilkinson, is happening across the CrossFit community, and I’ve personally registered for the event. Let’s come together to support our veterans and make a difference. Register here: Chad 1000X Registration. Every step counts in the fight against veteran suicide.

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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Focus is the barbell. 1-2 Sets on the round of 20, then aim for unbroken on the round of 10.

COMPETE | PART 1

3 SETS (AMRAP – Reps)

:30 Max Cal Row

:30 Rest

:30 Snatch (65% of 1RM)

-Rest 1:30 b/t Sets-

(Score is Total Reps)
GOAL: RPE 9 | Hard sprint on the row. We should be hitting high wattage. Then fast singles on the Snatches!

COMPETE | PART 2

FOR TIME (Time)

20 Alt. DB Snatch (70/50)

10 Ring Muscle Up

20 Alt. DB Clean and Jerk

10 Ring Muscle Up

(Score is Time)
GOAL: RPE 8 | The heavier DB is going to slow us down but we want to make sure we are not going to be missing Muscle Up reps. Make sure we’re doing no more than 2-3 Sets to complete the RMU, otherwise take the reps down.