CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Ski @Easy(EZ) pace

GOAL:

RPE 4 | Make your Burpees Over the Bar automatic. Eventually, these need to feel like you are going for a jog.

NOTES:

On paper, this workout looks tough; but in reality it is all about how you pace it. Keep your transitions smooth and make sure to keep your RPE at 4; today is a day that will be easy to start going too fast. Don’t. Stay under control and work on relaxing while moving.

Compete

Metcon (No Measure)

EMOM x 20 MINUTES

MIN 1 – :50 Burpee Over Bar

MIN 2 – :50 Bike or Run

(No Measure)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

7 Hang Power Snatches (95/65)

(Score is Weight)