Announcements

Memorial Day Weekend Hours, there will be 3 heats on Saturday the 27th. Heat 1: 6AM, Heat 2 7:30AM and Heat 3 9am. Classes will be 90 minutes, please plan accordingly. Sunday can be a make-up day during open gym. Monday we are closed to observe the holiday.

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

3 Snatch Deadlift

3 Tall Squat Snatch

3 Hang Squat Snatch

Compete

Squat Snatch (5×1)

1.) 5 SETS

1 Squat Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Aim for 90-95%. Focus on consistency in technique across all 5 Sets.

Snatch Pull (3×3)

2.) Snatch Pull

3×3

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | This week we are working on speed off the floor. Ideally, we want to build up to past our previous 1RM.

Extra Credit

Metcon (Time)

4 ROUNDS

16/13 Cal Bike

8/8 DB Hang Snatch (70/50)

(Score is Time)

GOAL: RPE 8 | Sprint effort with the heavy DB today. Keep the Bike to 1:00 and the DB Snatch unbroken every round.