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 Row

6 Clean High Pull

6 Hang Muscle Clean

6 Feet Elevated Pike Shoulder Taps

Compete

Power Clean (3×3@65%
Power Cleans off Blocks )

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

(Score is Weight)

GOAL: RPE 6 | Similar to last week, slightly heavier. We should be focusing on finishing the extension even though at this height we are not over the bar as much.

Extra Credit

3 SETS (No Measure)

7-10 Wall Facing Handstand Push-Ups

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 7 | Keep Building, we want more reps than last week per set while maintaining unbroken sets.