CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

5 Hang High Pulls

5 Hang Muscle Cleans

5 Tall Squat Cleans

Compete

Metcon (Weight)

1.) 5 SETS

2 Pause Squat Clean*

+

1 Front Squat

Pause is Above Knee on both reps

(Score is Weight)

GOAL: RPE 8 | Aim for 75-80%. We are continuing our pulling off the floor, can you stay active in the pause position.

Clean Pull

2.) Clean 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 just before the knee.

Extra Credit

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 12/9 Cal Ski

MIN 2 – :45 Jump Rope Speed Step Practice*

MIN 3 – :45 Crossover Practice

*Alternating legs (like you’re running). Work on switching feet fast.

(No Measure)

GOAL: RPE 6 | Jump Rope practice. Have fun with the skill work. We saw this in the Open so we want to keep it around in the tool bag.