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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

Row (EZ–>Mod–>Hard)

3 Strict Pause Pull-Ups*

10 Alt. Lunges**

*Pause :02 at the Top of the Pull-Up

**With a light weight, practice each round with the different DB positions.

(No Measure)

Compete

Metcon (Time)

3 SETS

20/15 Cal Row

Chest to Bar*

24 DBL DB Alt. Lunges (50/35)**

*Choose the C2B option that wil allow for unbroken reps: 9, 12 or 15

**RD1 – Farmers Lunge

RD2 – Front Rack Lunge

RD3 – OH Walking Lunge (option to lower weight)

-Rest 1:30 b/t Sets-

(Score is Total Time)
GOAL: RPE 8 | Goal is to move fast and unbroken through each set. The Lunge changes each round to practice holding the DB in various positions that may appear in the Open.

Be mindful of hand tearing. NO ripped hands before the Open!

Extra Credit

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a 3-Rep Snatch Grip Push Jerk*

*Start Light and Build to Moderate.

(Score is Weight)
GOAL: RPE 7 | Snatch Grip Push Jerks are to continue Snatch Practice for the Heavy 1-Rep tomorrow.