CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :40 PVC Pass Through

MIN 2 – :40 Groiner + Twist

MIN 3 – :20/:20 Split Squat

Compete

1. 5 SETS (Weight)

1 Hang Power Snatch

+

1 Snatch Balance

+

1 OHS

*Build to a Moderate-Heavy Weight

(Score is Weight)

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

2. 3 SETS (No Measure)

15 Unbroken Hang Power Snatch

(75/55)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 7 | Part 1 should be challenging but no misses. Part 2 is VERY light weight, move fast and nonstop!

Extra Credit

3 SETS (Time)

10/8 Cal Row

20 Goblet Squats (70/53)

30 Walking Lunges

-Rest 1:30 b/t Sets-

(Score is Slowest Time)

GOAL: RPE 8 | Hit this hard and fast! Quick transitions and unbroken on each movement.