CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Row

5 Clean Deadlift

5 Hang Muscle Clean

5 Front Squats

Compete

Power Clean (1.) 5×1@95%
Power Cleans off Low Blocks )

*Barbell should be be set up at the shins about 6-10″” from the floor

(Score is Weight)

-Rest 5:00 b/t Part 1 and 2

2.) EVERY 2:00 x 6 SETS (No Measure)

12/9 Row

2 Power Cleans (80-85% of 1RM)

(No Measure)

GOAL: RPE 9 | Part 2 should be a HARD Sprint on the Row, we’re talking around the :30 mark then right to the Power Cleans, shooting for TnG if you got it. You should have 1:00 of rest or more!

Extra Credit

Front Squat (3×5@75%)

(Score is Weight)

GOAL: RPE 7 | Focus on the speed out of the bottom. Take it one rep at a time!