CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Make sure to push the Bike we can’t slack off there. Then big consistent sets on the Pull-Ups, Chest to Bar and BMU.

COMPETE | PART 1

Power Clean (3 SETS
3 Power Clean)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Goal is quick singles today. Drop and pick up the bar right away. We are not resting the 5-10 seconds we saw in previous weeks.

COMPETE | PART 2

FOR TIME (Time)

21-15-9

Hang Power Clean (115/75)

DB Box Step Up (50/35)

(Score is Time)
GOAL: RPE 9 | This is going to be very grippy. Goal is to hit big but smart sets. Try to relax the grip on the Step Ups. Then keep the grip relaxed on the catch of each Hang Power Clean. Think about cycling high on the hips for the Power Clean.