CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Hang Muscle Snatch

5 Snatch Grip Push Jerk

10 Groiners + Twist

Compete

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

(Score is Weight)

GOAL: RPE 10 | 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

3 TNG Power Snatches (155/105)

(No Measure)

GOAL: RPE 8 | We’re keeping this format up. Keep the reps unbroken and stay on the clock.

Extra Credit

Metcon (No Measure)

3-4 SETS

:30 Wall Facing Handstand Hold

10/10 Pallof Split Stance Press

10 Alt. Strict Toes to Bar

(No Measure)

GOAL: RPE 5 | Start the Wall Facing HS Hold with a Wall Walk. Pallof Press is performed with a band in a split stance position (similar to the receiving position of a Split Jerk).