CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

1:00 Row

10 Lunges

5 Feet Elevated Pike Push-Ups*

5 Hang Muscle Snatches

*Feet elevated on box

Compete

Metcon (Time)

3 ROUNDS FOR TIME

15/12 Cal Row

20 Box Jump Overs

15 Handstand Push-Ups

(Score is Time)

GOAL: RPE 9 | Hard on the row, don’t stop on the jump overs, big sets on the HSPU. Get. After. It!

Extra Credit

Metcon (Weight)

3 SETS

1 Power Snatch

+

1 Snatch Balance

+

1 OHS

*Build to a Moderate weight for all three Sets

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6 | Light technique/position work to finish off the week. Focus on not getting the Snatch Balance too high overhead when performing this movement.