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 Alt. Scorpions

5 BB Snatch Balance

5 Tempo Snatch Deadlift (3131)

:30 OHS Hold**

*Warm-Up does not have to be unbroken

**Sit in the bottom of the OHS for :30. Goal is to perform this with the BB but if necessary perform with a PVC pipe

Compete

Metcon (Weight)

5 SETS

1 Hang Squat Snatch

+

1 Squat Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Keep loading no more than 65-70%. In the first rep focus on speed under the bar. In the second rep focus on patience off the floor and then speed under the bar.

Extra Credit

Snatch Pull (3×3)

(Score is Weight)

GOAL: RPE 8 | Slightly heavier than the Snatch work. Patience off the floor, focus on getting tall at the top of the pull.