CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 BB Snatch Grip Push Jerk*

5 BB OHS

10ft BB OH Duck Walk**

-Rest :30-

*Behind the Neck

Compete

Metcon (Weight)

5 SETS

1 Hang Squat Snatch (Above Knee)

+

1 Hang Squat Snatch (Below Knee)

+

1 Squat Snatch

(Score is Weight)

GOAL: RPE 7 | Similar to last week but we are including a new position, from the floor. Be patient on the third rep and focus on consistency in movement as you perform from the hang to the floor.

Extra Credit

Metcon (Weight)

Hang Snatch Pull

3×3

(Score is Weight)

GOAL: RPE 8 | Slightly heavier than the Snatches. Focus on patience off the floor.