CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Cal Row

10 Row Pike Ups

5 Hang Muscle Cleans

Compete

Power Clean (1.) 3×3 @60% (off blocks)*)

*Barbell should be in the high hang position, at mid-thigh height.

(Score is Weight)

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

2.) 6 SETS (Time)

15/12 Cal Row

6 Hang Power Cleans (155/105)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | No gaming this, sprint hard and fast every round should be around 1:00-1:15.

Extra Credit

ON A 5:00 RUNNING CLOCK (No Measure)

Practice Max Handstand Hold*

*Must be a static hold, no walking around or shuffling hands

(No Measure)

GOAL: RPE 5 | Kick up and hold. Focus on pressing into the ground and doing your best static hold. Static hold means no walking in place. Take 3-4 attempts each Set. Then shake it off for about :30-1:00 and take 3-4 attempts again.