CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

10 Alt. Step Back Lunges

5 Push Press

5 (Behind the Neck)Tall Split Jerks*

*Bar starts from behind the neck, athlete starts on the toes. Initiate the movement by moving the feet into the Split Stance while punching down on the bar

Compete

Split Jerk (5 SETS 
2 Split Jerks)

(Score is Weight)

GOAL: RPE 8 | No pauses today. Focus on “Big Jump” during the dip portion and then “Punch and Squeeze” for the Catch

Extra Credit

Front Squat (3×3 @ 22X1)

(Score is Weight)

GOAL: RPE 7 | Speed out of the bottom! Should be feeling strong in the Front Squat movement with the 1/4 and 1/2 work. Time to really focus on speeding up out of the Front Squat