CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Jump Tucks

8 Step Back Lunges

6/6 DB Hang Snatch

Compete

EVERY 3:00 x 4 SETS (Time)

6 Shuttle Runs*

12 Alt. DB Hang Snatch to Reverse Lunge (50/35)**

-Rest With Remaining Time-

(Score is Slowest Time)

*1 Rep = 25′ down and back

**Perform a Step Back Lunge as you are snatching the DB. Step back with the same side leg as the DB. Must bring feet together and stand all the way to complete the rep.

GOAL: RPE 9 | The run is there to get the heart rate up, and then see if we can bring the focus on Hang Snatch Lunges. Slight twist on a common movement we do, for some of us it may mean slowing this down a bit to get it down. Find the rhythm then push the pace.

Extra Credit

Front Squat (5×5@70%)

(Score is Weight)

GOAL: RPE 6-7 | Moderate loading and same weight for all Sets. Should be very doable. Focus on speed out of the bottom!