CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

2 ROUNDS (No Measure)

5 Seated Box Jumps

5 Muscle Clean

5 Front Squats

Compete

Power Clean (1.) ON A 10:00 RUNNING CLOCK…
Build to a Heavy 3 TNG Power Clean)

(Score is Weight)

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

2.) 3 SETS FOR QUALITY (AMRAP – Reps)

Max Reps Touch and Go Power Clean (80% of 1RM)

-Rest 2:00 b/t Sets-

(Score is Best Set of Power Clean Reps)

GOAL: RPE 9 | Use Part 1 to Overload for Part 2. Part 2 should not be all out. Each set you should finish 1 Rep shy of absolute max reps. You can pause at the shoulders or at the hips but not for longer than :03… Try to keep moving!

Extra Credit

Front Squat (3×3@85%)

(Score is Weight)

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