CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

7/7 Suitcase Split Squat

6/6 Half Kneeling Arnold Press

5 BB Split Jerk Balance

Compete

Metcon (Weight)

5 SETS

1 Dip (:02 Pause)

+

2 Split Jerk

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | No more than 70-75%. No pauses in the Split Jerks today so keep the focus on the drive (Should be more confident with receiving positions).

Extra Credit

Front Squat (3×3*)

*1+1/2 Front Squat

1 Rep = Full Squat Down then up to 1/2 squat, back down, then all the way up.

(Score is Weight)

GOAL: RPE 7 | No more than 70%. Make sure weight is adjusted to focus on keeping solid squat mechanics. Similar focus as last week. We have more range of motion with the 1/2 squat this week but we want to keep the focus on speed throughout the movement.