CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Get uncomfortable on the Bike and stay at that pace. Use the Sit-Ups to recover and aim for big sets possibly unbroken on the Jump Rope.

COMPETE | PART 1

CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 15 minutes of:

3 wall walks

12 dumbbell snatches

15 box jump-overs

F: 35-lb. dumbbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here
GOAL: RPE 8 | Don’t stop moving. The volume is low enough to hold unbroken on the all the movements. Goal is to move fast on the Wall Walks and Snatches, then do your best to set a smooth Box Jump Over pace.

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

6/6 DB Arnold Press

6/6 SA KB Front Rack Reverse Lunge (Athlete Choice)

50′ D-Ball Carry (Athlete Choice)

(No Measure)
GOAL: RPE 6 | Just some quality movements today. Move with purpose today, focus on control with reps (Think :02 descent and :02 ascent on each rep)