CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Elbow Punches

8 Good Mornings

6 High Hang Muscle Clean

Compete

Metcon (Weight)

5 SETS

1 High Hang Squat Clean

+

1 Hang Squat Clean (Above Knee)

+

1 Hang Squat Clean (Below Knee)

(Score is Weight)

GOAL: RPE 6 | Similar to last week but we are including a new position, below the knee. Be patient on the third rep and focus on consistency in movement from the High Hang to the Below Knee Hang

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Extra Credit

Clean Deadlift (3×3)

(Score is Weight)

GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on patience off the floor.