CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
3 ROUNDS (No Measure)
30 Single Unders
5 Tall Landing Box Jumps (20)
5 Muscle Snatches
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
15 Power Snatches, 75# / 55#
GOAL: RPE 9 | Short and fast. Goal is quick transitions but don’t let yourself blow up on the Double Unders. Snatches is no more than 2-3 Sets. If you get a few unbroken rounds in thats ok but make the switch immediately to 2-3 Sets. We want to keep moving and minimize the rest as much as possible.
3-4 SETS FOR QUALITY (No Measure)
12/10 Cal Bike
:10 Support Hold + :10 Bottom Dip Hold*
:20 Hollow Hold
*When you complete the Support Hold immediately lower into the Bottom Dip Hold
GOAL: RPE 6 | Some quality work in the Dip position. Make sure to stay active in the Hold position