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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Toe Touch Jumping Jacks

10 PVC Pass Through Lunges

10 Jumping Squats

2 ROUNDS*

3 Hang High Pull

3 Hang Muscle Clean and Strict Press

3 Hang Power Clean and Push Press

3 Push Jerk**

*With Barbell

**Perform Split Jerks in Second Round

Compete

Clean and Jerk (ON A 20:00 RUNNING CLOCK…
Build to a Max Clean and Jerk)

(Score is Weight)

GOAL: RPE 10 | This is an RPE 10 but we want to aim for no misses. Take extra warm-up sets from 40-60% to really dial in technique before getting after it in the higher percentages.

Extra Credit

None! Rest and Recover.