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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)
2 ROUNDS
15 Toe Touch Jumping Jacks
10 PVC Pass Throughs
5 Hang Muscle Snatch
Compete
Power Snatch (1.) ON A 10:00 RUNNING CLOCK
Build to a Moderate 5-Rep 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
9 TNG Power Snatches (95/65)
(No Measure)
GOAL: RPE 7 | Stay on the clock, move fast and keep reps unbroken.
Extra Credit
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 12/9 Cal Ski
MIN 2 – :40 Jump Rope*
*SET 1&2 – Speed Steps
SET 3&4 – Crossover Singles
SET 5&6 – Crossover Double Unders
(No Measure)
GOAL: RPE 5 | Skill piece today. Have fun with the different Jump Rope skill practice.