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 BEFORE your NCFIT PERFORMANCE work.
Warm-Up
Warm-Up (No Measure)
2 SETS
5 Clean Deadlift
5 Strict Press
5 Snatch Grip Push Press (Behind the Neck)
5 Back Squat
-Rest :30 b/t Sets-
2 SETS
5 Snatch Deadlift
5 Muscle Clean
5 Front Squat
5 OHS
-Rest :30 b/t Sets-
Compete
Snatch (1.) ON A 20:00 RUNNING CLOCK
Build to a 1-Rep Snatch)
(Score is Weight)
GOAL: RPE 10 | Max out Day! Trust your technique and all the hard work you’ve put in to the previous weeks. Do not overthink, give yourself 1 or 2 cues to focus on and keep that focus from start to finish. Take your time with Warm-Up sets. Do extra sets until you are really feeling warm and ready to start building up.
-Rest 5:00 b/t Part 1 and 2-
Clean and Jerk (2.) ON A 20:00 RUNNING CLOCK
Build to a 1-Rep Clean and Jerk)
(Score is Weight)
GOAL: RPE 10 | Max out Day! Focus is the same as the Snatch. Really focus on the positions in your Warm-Up sets and again focus on just 1 or 2 cues at most the entire time. Let’s get after it!
Extra Credit
FOR RECOVERY (No Measure)
Perform a Full-Body Yoga Session
*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.
(No Measure)
GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.