CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Ski @Easy(EZ) pace

GOAL:

RPE 4 – 5 | Practice recovering while performing your 50 DU

NOTES:

This workout introduces the concept of interference. That is, movements that use similar muscle groups. In this case, both movements use the arms (shoulders, triceps, etc.). When this happens, you need to find one of the movements that you can recover on. In this case, that will be the Double Unders.

Compete

Metcon (Distance)

EMOM x 22 MINUTES

MIN 1 – :55 Ski or Row

MIN 2 – 50 Double Unders

(Score is Total Distance)

Extra Credit

Metcon (Weight)

EMOM x 7 MINUTES

7 High Hang Power Cleans (115/75)

(Score is Weight)