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CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Pick your poison here. Focus on what you need more work on, cycling deadlifts or HSPU. Consider Strict HSPU if this is your jam.

COMPETE | PART 1

Metcon (AMRAP – Reps)

AMRAP x 1:30

20 Box Jump Overs

Max Squat Clean (135/95)

-Rest 1:30-

AMRAP x 1:30

20 Box Jump Overs

Max Squat Clean (185/135)

-Rest 1:30-

AMRAP x 1:30

20 Box Jump Overs

Max Squat Clean (225/155)

(Score is Max Reps of Squat Clean)

-Immediately move on to Part 2-
GOAL: RPE 8 | All of the focus on the squat clean today. Part 1 is focusing on moving the barbell under fatigue. Then we are immediately moving to part 2

COMPETE | PART 2

Squat Clean (ON A 8:00 RUNNING CLOCK
Build to a 1RM Squat Clean)

(Score is Weight)

GOAL: RPE 8 | We can pick up where we left off with the barbell here. Take a little time to rest and get your first weight on the bar. Then we are taking 3-4 attempts to build up to something heavier than the workout weights.