CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Bike @Easy(EZ) pace

GOAL:

RPE 4 – 5 | Make that transition from the Bike to the DU AFAP. No resting after picking up the jump rope handles.

NOTES:

This workout is all about practicing your transitions; setup your equipment such that you can’t rest b/t stations. Additionally, stay under control with little to no muscular burn, remember we are building that base!

Compete

Metcon (Calories)

EMOM x 20 MINUTES

MIN 1 – :55 Cal Bike

MIN 2 – 30 DU + 8/8 DB Snatches (Light)*

*Pick a weight that is light and you can perform U/B relatively easily

(Score is Total Cals)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

7 Hang Power Cleans (115/75)

(Score is Weight)