CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Smooth transitions, let’s aim for unbroken on the reps. If you’re comfortable with this weight focus on squat snatching the first rep. If this is a tougher weight, let’s get a quick CnJ with no hesitation to pick up the bar.

COMPETE | PART 1

6 SETS (Time)

6 Shuttle Run

6 Power Cleans*

*SET 1&2 – 135/95

SET 3&4 – 185/135

SET 5&6 – 225/155

-Rest 1:00 b/t Sets-

(Score is Total Time)
GOAL: RPE 8 | Use the 1:00 time to change weights out. Push the lighter weights but need to leave some left in the tank for the heavier sets!

COMPETE | PART 2

Metcon (No Measure)

ON A 30:00 RUNNING CLOCK…

Jog

(No Measure)
GOAL: RPE 6 | Recovery pace. Light jog outside, get some fresh air and hopefully some good views.