CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Cossack Squats
5 Hang Muscle Snatch
5 Snatch GripPush Jerks
Power Snatch (1.) ON A 10:00 RUNNING CLOCK
Build to a Moderate 3-Rep Power Snatch)
(Score is Weight)
GOAL: RPE 8 | Build to a Moderate-Heavy weight. Focus on keeping reps smooth and unbroken.
-Rest 2:00 b/t P1 & P2
Metcon (No Measure)
2.) EMOM x 8 MINUTES
7 TNG Power Snatches (115/65)
GOAL: RPE 7 | We’re keeping this format up. Keep the reps unbroken and stay on the clock.
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.
GOAL: RPE 4 | Move and breath. We want to make the body feel good so no strenuous stretches. Find a flow.