CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:30 Ski

10 Elbow Punches

5 OH Press

5/5 Split Squat

Compete

1.) 3 SETS (Weight)

1 Split Jerk

+

1 Squat Clean

+

1 Power Clean

*Build to a Moderate-Heavy weight

(Score is Weight)

-Rest 5:00 b/t Part 1& Part 2-

2.) 3 ROUNDS FOR TIME (Time)

12/10 Cal Ski

12 DB Power Clean (50/35)

6 Shuttle Runs*

*1 Rep = 25ft Down and Back

(Score is Time)

*Must lift hands off ground at the bottom of the Burpee. Use Crossfit Open standards for the Target

GOAL: RPE 8 | Part 1: Lifting in reverse of what we normally see for a complex. LIft starts off the Rack. After performing the Split Jerk, drop the bar to the floor for the Cleans. After the Power Clean, return the bar to the Rack for the next Set. Part 2: Keep moving and keep moving fast. Ski is gonna toast the shoulders, aim for unbroken on the DBs. Shuttle Run should be a consistent pace.

Extra Credit

3 SETS (Distance)

Max Handstand Walk

-Rest 2:00 b/t Sets-

(Score is Max Distance in Feet)

GOAL: RPE 6 | Pretty simple, get as far as you can! If you are limited in space, see if you can turn around on your hands and walk back!