CrossFit Mettle and Honor – NCCOMPETE
NCCOMPETE MEMO
NCFIT PERFORMANCE WORKOUT IS OPTIONAL TODAY.
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
1:00 EZ Row
10 Lunge + Twist
10 Bootstrappers
5/5 SL Glute Bridges
Compete
Metcon (Distance)
ON A 30:00 RUNNING CLOCK
Max Distance Row
(Score is Meters)
GOAL: RPE 5 | Goal is to hold a consistent, light effort for the entire time. Focus on keeping the /500 pace within :05 throughout the 30:00.
Extra Credit
Squat Snatch (1.) 3 SETS
1 Squat Snatch)
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 6 | Deloading. No more than 60%. Focus on smooth and fast on all attempts
Snatch Pull (2.) Snatch Pull
3×3)
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 7 | Smooth and fast, should feel strong off the floor