Announcements

May Focus details are in the description.

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Metcon (No Measure)

2 ROUNDS

5 Hang Muscle Snatch

5 Hang Power Snatch

5 OHS

Compete

Metcon (Weight)

3-5 SETS

2 Segment Squat Snatch*

+

1 Squat Snatch

*1st Rep perform a pause Below Knee + pause Above Knee + Snatch; 2nd Rep perform a pause Above Knee + Snatch; 3rd is no pause just Squat Snatch

(Score is Weight)

GOAL: RPE 7 | Aim for 70-75%We are working on getting stronger pulling off the floor and solidifying positions. We are taking the RPE back down to reinforce these positions but also to lighten the load as we are testing for our Wendler Cycle.

Extra Credit

Snatch Pull (3×3)

(Score is Weight)

GOAL: RPE 9 | Patience off the floor, at the start of the pull. This week focus on speeding up at the knee.