CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Clean Deadlift

10 Elbow Punches

5 Hang Muscle Clean

5 Tall Squat Clean

Compete

Squat Clean and Jerk (1.) 3 SETS
1 Squat Clean & Jerk)

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6 | Deloading. No more than 60%. Focus on smooth and fast on all attempts

Clean Pull (2.) Clean Pull
3×3)

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Smooth and fast, should feel strong off the floor

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.