CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

20 Alt. Shoulder Taps

5 Push-Up to Pike

10 Banded Dante Rows

Compete

Metcon (No Measure)

5 SETS

Strict HSPU* (Deficit Optional)

10 Barbell/DB Strict Press*

10 Barbell/DB Bent Over Row

-Rest 2:00 b/t Sets-

*Perform Reps at 80-90% of Average Unbroken Reps from (6/23).

(No Measure)

GOAL: RPE 7 | Continuing on building that shoulder capacity and Strength. Your choice on whether you want to use a Barbell or DB for the Press and Bent Over Row. Keep the weight moderately challenging but should be able to hold unbroken reps.

Extra Credit

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – 15/12 Cal Ski

MIN 2 – 15/12 C2 Bike

MIN 3 – Max D-Ball/Sandbag Cleans (150/100)

MIN 4 – Rest

(Score is Lowest Reps on Sandbag Cleans)

GOAL: RPE 8 | The machines don’t need to be the hardest effort. Goal is to finish with enough time to transition to the next minute. Send it on the cleans, you got the minute rest at the end.