CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2-3 ROUNDS

:30 Row

10 DB Good Mornings

5 Hand Release Push-Ups

Compete

AMRAP x 14 MINUTES (AMRAP – Rounds and Reps)

18/14 Cal Row

14 DB Deadlift (50/35)

12 Deficit Push-Ups*

*Hands on DB for Deficit

(Score is Rounds + Reps)

GOAL: RPE 7 | Looking for a tough flow here. Set a pace to keep moving no matter what movement you’re on and stick to that pace.

Extra Credit

3 SETS (Weight)

3 Front Squat

+

1 Split Jerk

(Score is Weight)

GOAL: RPE 6-7 | Keep weights under 70% of C&J Max. Work on perfect positions. Just getting a feel for the Split Jerk after a Front Squat and getting ready for our Clean and Jerk max this Friday.