CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 PVC Pass Throughs

10 OHS

10ft PVC OH Duck Walk

Compete

Metcon (Weight)

5 SETS

1 High Hang Squat Snatch

+

1 Hang Squat Snatch (Above Knee)

+

1 Hang Squat Snatch (Below Knee)

(Score is Weight)

GOAL: RPE 6 | Similar to last week but we are including a new position, below the knee. Be patient on the third rep and focus on consistency in movement from the High Hang to the Below Knee Hang

Extra Credit

None! Tough workouts this week make sure to feel rested.