CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

1:00 Ski

10 Step Ups

5 Hang Muscle Clean

Compete

1.) 5 SETS* (Weight)

2 Hang Power Clean

+

1 Clean

*Build to a Moderate/Heavy to Heavy Weight

(Score is Weight)

2.) AMRAP x 12 MINUTES (AMRAP – Reps)

1-2-3…and so on

Power Clean (185/135)

1-2-3…and so on

Wall Walks

(Score is Total Reps)

GOAL: RPE 8 | Rest as needed b/t part 1 and part 2. Heavier weight today for some in part 2. As the arms/shoulders fatigue more make sure we get no misses on the barbell! Be intentional every rep.

Extra Credit

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 12/10 Cal Ski

MIN 2 – 12 Curtsy Box Step Overs

MIN 3 – 9 Hanging Scap Retracts

(No Measure)

GOAL: RPE 5 | Light prep work in the shoulders and hips. Curtsy Step Overs are lateral with the farther leg stepping up to the box first.