CrossFit Mettle and Honor – NCCOMPETE

NCFIT GOALS

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

GOAL: Goal here is unbroken on the barbell, cycling the Hang Power Clean into the Push Press. Don’t slack off on the Burpees, but we can set a consistent nonstop pace here to use as a bit of recovery before we get our hands on the barbell again.

COMPETE | PART 1

3 SETS (Time)

10/8 Cal Ski

8 Strict Pull-Ups

16 Ring Rows

-Rest 1:1 b/t Sets-

(Score is Slowest Set)
GOAL: RPE 7 | Working on building some pulling capacity here. This is a little bit of quality mixed with a little bit of intensity. We want a bit of urgency as you’re moving through the set!

COMPETE | PART 2

3 SETS (Weight)

5 Clean High Pulls*

Build to a Moderate-Heavy Weight

(Score is Weight)
GOAL: RPE 8 | Working that pull from the floor now. Focus on tension off the floor and speed through the knees and hips. This will carry over to Friday. We have the hang and from the floor pull today to hit the full power clean Friday.