Announcements

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

NCFIT Workout Weekly June Commitments

Retest of Wendler Lifts (BS/ DL/ PP)

(1-2) Kipping Gymnastics Skill Day

(1) Oly Positional Days

(3) Mid-Year Mini-Comp Workouts

(2-3) Mod-Long Workouts

(1-2) Long Workouts

(1) Partner Workout Option on Saturdays

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Scap Pull-Up

10 Glute Bridges

10 Alt. DB RDL

Compete

Bench Press (5-5-5)

(Score is Weight)

RPE 7 | Nothing crazy here as we have our Push Press max on Tuesday. We just want to focus on feeling strong and fast: punch the bar to lockout.

Extra Credit

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

400m Run

Max D-Ball or Sandbag Over Shoulder

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)

GOAL: RPE 7 | Will feel closer to an 8 the last few sets. Keep the Run moderately hard. Try to move nonstop on the Odd Object.