CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 Bike

3 Rope Pull-Ups

10 Alt. V-Ups

10 Narrow Squats

Compete

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 12 GHD

MIN 3 – 12 Pistols

MIN 4 – 3 Rope Climbs

MIN 5 – Rest

(No Measure)

GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. But the effort in each minute should be fast. Hit the Bike hard, just under a sprint pace. Unbroken on the GHD and Pistols. Aim to cycle fast for the Pistols. Rope Climb should be a fast focus on ascending and descending.

Extra Credit

Metcon (Weight)

5 SETS

2 High Hang Power Snatch + 1 OHS

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6 | Light-Moderate weight. Focus on :02 Pause in the receiving position for the Power Snatches, and :02 Pause at the bottom of the OHS