CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

6 Groiner + Twist

6 Snatch Grip Deadlift

3 Tall Power Snatch

Compete

Power Snatch (1.) ON A 10:00 RUNNING CLOCK
Build to a Moderate 2-Rep Power Snatch)

(Score is Weight)

GOAL: RPE 9 | Build to a Heavy weight. Must keep this Touch and Go

-Rest 2:00 b/t P1 & P2

Metcon (No Measure)

2.) EMOM x 8 MINUTES

5 TNG Power Snatches (135/95)

(No Measure)

GOAL: RPE 8 | We’re keeping this format up. Keep the reps unbroken and stay on the clock. (We’re saving Isabel for another day, get after Randy this Friday)

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.