CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

50 Single Unders

5 Clean Deadlift

5 Hang Muscle Clean

Compete

Power Clean (1.) 4×2@85%
Power Cleans off Blocks )

*Barbell should be be set up at the Knee

(Score is Weight)

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

2.) 6 SETS (Time)

60 Double Unders

3 Power Cleans (70%of 1RM)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Tackle this at 70-80% effort on the Shuttle Runs, can you go touch and go on the Power Cleans?

Extra Credit

Shoulder Press (3×10*)

*Loading should be Moderate, no missed reps

(Score is Weight)

GOAL: RPE 6 | About 50-55% of a 1RM if you have it. Just building up the shoulder capacity here over the next few weeks.