CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Cossack Squats

10 Elbow Punches

5 Muscle Clean

5 Front Squat

Compete

Metcon (Weight)

5 SETS

1 Hang Squat Clean (Above Knee)

+

1 Hang Squat Clean (Below Knee)

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 6 | Goal is 60-65%. As we are going to start to see higher RPE, we want to move faster but still maintain the consistency in the positions we’ve built from the past month.

Extra Credit

Metcon (3 Rounds for weight)

3×3

Hang Clean Pull (Below Knee)

(Score is Weight)

GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on extending with the hips and keeping the elbows pointed up. Yes we want the elbows height but we do not want to overpull with the arms.