CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

7/7 Single Arm DB Snatch

7 Up-Downs

7 Push-Ups

Compete

EVERY 1:30 x 5 SETS (AMRAP – Reps)

20 Alt. DB Snatches (50/35)

Max Burpees Over DB’s

-Rest 1:30 b/t Sets-

(Score is Total Reps of Burpees)

GOAL: RPE 9 | This should be a hard Sprint every round. We should see the burpee reps fall off.

Extra Credit

Shoulder Press (5×6*)

*Loading should be Moderate-Heavy, no missed reps

(Score is Weight)

GOAL: RPE 8 | About 70-75% of a 1RM if you have it. Lock in the core and legs, focus on fast push with the arms (Strict does not mean slow).