CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Balance

Compete

Squat Snatch (5×2)

1.) 5 SETS

2 Pause Squat Snatches*

*Pause is Above Knee on both reps

(Score is Weight)

GOAL: RPE 8 | Aim for 75-80%. We are continuing our pulling off the floor, can you stay active in the pause position.

Snatch Pull

2.) Snatch Pull

3×3

(Score is Weight)

GOAL: RPE 9 | Patience off the floor, at the start of the pull. This week focus on speeding up just before the knee.

Extra Credit

None! Rest and Recover.