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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

:20 Single Unders

:20 Jumping Squats

:20 Barbell OH Hold

Compete

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – 50 Double Unders

MIN 3 – 9 Thrusters (95/65)

MIN 4 – Rest

(No Measure)

GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. The goal is to work on sprinting these movements aiming to finish in :30 or less. Aim for unbroken on the Double Unders and Thrusters.

Extra Credit

Metcon (Weight)

3 SETS

1 Power Snatch + 1 Squat Snatch

(Score is Weight)

GOAL: RPE 6 | Lifts should feel fluid and smooth. Only perfect reps today.