CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Consider legless on the Rope Climbs for 1-Rep. Can the grip keep up after the Box Step Ups!

COMPETE | PART 1

Power Clean (ON A 15:00 RUNNING CLOCK
Build to a Heavy 3-Rep TNG Power Clean)

(Score is Weight)

GOAL: RPE 9 | Similar to last month. Heavy grip challenge and power through the hips. No stopping at the bottom!

COMPETE | PART 2

FOR TIME (Time)

15 Thrusters (95/65)

15 Bar Facing Burpees

15 Shoulder to Overhead

15 Bar Facing Burpees

15 Overhead Squat

15 Bar Facing Burpees

15 Power Clean

15 Bar Facing Burpees

15 Front Squats

15 Bar Facing Burpees

(Score is Time)
GOAL: RPE 9 | A lot of this is going to be mental grit. Push the barbell movements and keep a consistent pace on the Burpees. Try to transition to the bar and back to the burpees with serious urgency… How much are you willing to hurt on this one?