CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

2 ROUNDS

200m Run

10 Muscle Cleans

10 Strict Pull – Ups

GOAL:

RPE 5 | 5s/Power Clean performed as singles, same pace/round on the 200m Run and U/B BMU.

NOTES: Jason K pretty much invented the single-rep ‘cycling’. Today is your day to practice singles with the Power Clean. You should stay in the same place while performing these and it should feel like a recovery station. Grip should not be a limiting factor today because you aren’t holding onto the bar.

Compete

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 MINUTES

200m Run

6 Power Cleans (135/95)

3 Bar Muscle Ups

(Score is Rounds + Reps)

Extra Credit

Metcon (Weight)

EMOM x 10 MINUTES

1 or 2 Power Clean (185/125)

(Score is Weight)