Announcements

SIGN UP NCFIT MID-YEAR MINI-COMP

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Cossack Squats

10 PVC Pass Throughs

5 PVC Push Jerks

Compete

Hang Power Snatch (1.) ON A 10:00 RUNNING CLOCK
Build to a Moderate 7-Rep Hang Power Snatch)

(Score is Weight)

GOAL: RPE 7 | Build to a moderate weight. Focus is just moving smooth and overloading before Part 2

-Rest 2:00 b/t P1 & P2

Metcon (No Measure)

2.) EMOM x 8 MINUTES

12 TNG Power Snatches (75/55)

(No Measure)

GOAL: RPE 7 | Stay on the clock, move fast and keep reps unbroken.

Extra Credit

FOR RECOVERY (No Measure)

Perform a Full-Body Yoga Session

*Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.

(No Measure)

GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.