CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Aim for 1-2 Sets on the HSPU and Unbroken on the Front Squats. Use the Burpees to recover each round but don’t slack off on these!

COMPETE | PART 1

EMOM x 36 MINUTES (No Measure)

MIN 1 – 150m Run

MIN 2 – 8-12 Toes to Bar

MIN 3 – 50-60 Double Unders

MIN 4 – 8-12 Alt. DB Snatch (70/50)

(No Measure)
GOAL: RPE 7 | Consistency is the name of the game. We have the heavier DB in the DB Snatch today so make sure to work on cycling those!

COMPETE | PART 2

3-4 SETS FOR QUALITY (No Measure)

5/5 KB Goblet Pistol (Athlete Choice, Heavy)

25′ Handstand Walk w/ Pirouette*

25′ Handstand Walk

*Goal is to complete the 25′ feet and then immediately be able to Pirouette. After you may come down then kick back up to the next HSW or go straight into the next HSW without coming down from the Pirouette (your choice on this)

-Rest 1:00-

(No Measure)
GOAL: RPE 7 | Just quality Handstand and Pistol work. You should be prepared from the Pistol work in NCFIT class workout yesterday. Use a weight for the Pistols that is challenging but you can complete 5 reps unbroken for each leg.