CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS*

:30 Glute Bridge Ups

5 Tempo Clean Deadlift (3131

5 High Hang High Pulls

5 Tall Power Cleans

*Warm-Up does not have to be unbroken

Compete

Squat Clean (5 SETS
2 Squat Cleans)

(Score is Weight)

GOAL: RPE 8 | Not Touch-N-Go! Perform the Clean, then drop the bar and completely reset for the second rep. Emphasis is going to to be from the ground moving forward so continue to be patient with the first pull

Extra Credit

Clean Pull (3×3)

(Score is Weight)

GOAL: RPE 9 | Patience off the floor, at the start of the pull. After we pass the knee focus on speeding up (low quad position)