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 Groiners

10 Elbow Punches

5 Hang Muscle Cleans

Compete

Metcon (Weight)

3-5 SETS

2 Segment Squat Clean*

+

1 Squat Clean

*1st Rep perform a pause Below Knee + pause Above Knee + Clean; 2nd Rep a pause Above Knee + Clean; 3rd is no pause just Squat Clean

(Score is Weight)

GOAL: RPE 7 | We are working on getting stronger pulling off the floor and solidifying positions. We are taking the RPE back down to reinforce these positions but also to lighten the load as we are testing for our Wendler Cycle.

Extra Credit

Clean Pull (3×3)

(Score is Weight)

GOAL: RPE 9 | Patience off the floor, at the start of the pull. This week focus on speeding up at the knee.