CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 BIKE

8 Kip Swings

6/6 DB Snatch

Compete

AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)

16/13 Cal Bike

16 Alt. DB Snatch

4 Bar Muscle Ups

(Score is Rounds + Reps)

GOAL: RPE 8 | Keep everything very uncomfortable, Bike sub 1:00, Unbroken on Snatches and BMU. Now how quickly are you going to transition?

Extra Credit

4 SETS (Weight)

1 Power Snatch

+

1 OHS

+

1 Hang Power Snatch

(Score is Weight)

GOAL: RPE 7 | Keep Weight Moderate. Reps should feel good. Even though it’s a Power Snatch, focus on getting under the bar.