CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Unbroken smooth and nonstop. Focus on repetitive Wall Walk movement… No more than 4-5 steps in and 3-4 steps out.

COMPETE | PART 1

Metcon (No Measure)

1.) EMOM x 12 MINUTES

MIN 1 – 8/6 Cal Bike

MIN 2 – 6-8 Thrusters (95/65)

MIN 3 – 2-4 Bar Muscle Ups

MIN 4 – Rest

-Rest 1:00 b/t 1&2-

2.) EMOM x 12 MINUTES

MIN 1 – 8/6 Cal Row

MIN 2 – 6-8 Burpee Box Jump Overs (24/20)

MIN 3 – 6-8 Overhead Squats

MIN 4 – Rest

(No Measure)
GOAL: RPE 6 | Practice reps. Keep the intensity light. Just work on refining movement and range of motion. Think about what a good rep vs a bad rep would be and let’s chase good reps!

COMPETE | PART 2

Clean and Jerk (1-1-1-1*)

*Build to a Moderate Weight

(Score is Weight)

GOAL: RPE 6 | Focus on quality movement. We want to feel strong off the floor, and fast on the Squat. Finish off with a strong finish on the Jerk!