Announcements

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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Ski

5 Strict Press

5 Front Squat

5 Hanging Knee Raises

Compete

“2016 CROSSFIT REGIONALS EVENT 7” (Time)

FOR TIME

21 Thrusters (95/65)

3 Legless Rope Climbs

15 Thrusters

2 Legless Rope Climbs

9 Thrusters

1 Legless Rope Climbs

(Score is Time)

GOAL: RPE 9 | This is meant to be fast, the cap was 6:00. Elite athletes were in the 3-4:00 to low 4’s range. Barbell goal is unbroken, this will come down to how well we can manage the legless rope climbs. Don’t burn out early if you know this is a tough movement for you but keep the intensity high as possible on this!

Extra Credit

Metcon (Time)

4 SETS

800m Run*

Into…

20 Cal Ski (AFAP)

-Rest 2:00 b/t Sets-

*Moderate to Moderate Hard Run… Think 30:00 Run pace

(Score is Slowest Time on the Ski)

GOAL: RPE 7 | Run should not be challenging. Just getting the breathing up a bit then hit the Ski HARD! See if we can keep the intensity up on the Ski, but Run pace shouldn’t change or slow down in each set, how you start the Runs is how you finish! This will feel like an 8 but the rest will give it that 7 feel at the start of each set.