CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

6 Push-Up to Pike

3/3 Shrimp Squats

6 Hang Muscle Snatch

6 Alt. Single Arm Ring Row

Compete

ON A 20:00 RUNNING CLOCK… (AMRAP – Reps)

80 Cal Row

60 Bar Facing Burpees

40 Alt. Pistols

20 Power Snatches (135/95)

Max Rope Climbs in Time Remaining

(Score is Reps for Rope Climbs)

GOAL: RPE 8 | Hard clip on the Row, steady pace on the Burpees. Big sets on the Pistols and most are looking at quick singles on the Power Snatch. Try to keep a minimum rest time between Rope Climbs (i.e. 1 Rope Climb every :20-:30). Some of us are looking at 5 minutes of Rope Climb time.

Extra Credit

EVERY 2:00 x 5 SETS (No Measure)

5 D-Ball Over Shoulder (150/100)

GOAL: RPE 6 | QUALITY ONLY. Think of this as a deload from the previous weeks of D-Ball work.