CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

8/6 Cal Row

6 Hang Muscle Clean + Press

6 Strict Hanging Knee Raises

Compete

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press)

(Score is Weight)

GOAL: RPE 10: 2/3 of our Bench Press tests. We should finish higher than the 5-Rep last week. That should give us a good idea of where we’re at today.

Extra Credit

Metcon (Time)

3 ROUNDS

21/16 Cal Row

15 Toes to Bar

9 Hang Power Clean and Jerk (115/80)

(Score is Time)

GOAL: RPE 8 | Get after it to wrap up the week! This is going to get grippy. Biggest focus is the barbell cycling. Hit the row hard, keep the barbell unbroken. Now it comes down to how you’re going handle the Toes to Bar… But again, barbell has to stay unbroken.