CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 SETS*

3 Snatch Deadlift

3 Hang Snatch Pull

3 Hang Muscle Snatch

3 OHS

3 Snatch Balance

*Empty BB. Perform each set Unbroken

-Rest :30 b/t Sets-

Compete

Metcon (5 Rounds for weight)

1.) 5 SETS

1 Pause Squat Snatch*

+

1 Squat Snatch

*Pause is Above Knee

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8-9 | Aim for 85-90%. We are continuing our pulling off the floor, can you stay active in the pause position.

Snatch Pull (3×3)

2.) Snatch Pull

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | This week we want to see patience off the floor again, then immediately pick up speed.

Extra Credit

Metcon (No Measure)

5 SETS

5 D-Ball or Sand Bag Clean (150/100)

50ft Hand Stand Walk*

-Rest 1:00 b/t Sets-

*25ft Unbroken Segments

(No Measure)

GOAL: RPE 7 | Odd Object fun! Repeatable effort is the goal. It makes sense to want to rest before the Handstand Walk but give yourself no more than :10 before getting upside down.