CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS*

:30 Supermans

5 (Behind the Neck) Snatch Push Jerks

5 Tall Power Snatches

: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

Squat Snatch (5 SETS
2 Squat Snatches)

(Score is Weight)

GOAL: RPE 8 | Not Touch-N-Go! Perform the Snatch, then drop the bar and completely reset for the second rep. Emphasis is going to to be from the ground moving forward so continue to be patient with the first pull

Extra Credit

Snatch Pull (3×3)

(Score is Weight)

GOAL: RPE 9 | Patience off the floor, at the start of the pull. After we pass the knee focus on speeding up (low quad position)