NCCOMPETE – Sat, Jan 28
CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.
10 Muscle Cleans
10 Strict Pull – Ups
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.
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 MINUTES
6 Power Cleans (135/95)
3 Bar Muscle Ups
(Score is Rounds + Reps)
EMOM x 10 MINUTES
1 or 2 Power Clean (185/125)
(Score is Weight)