CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 V-Ups

5 BB Muscle Clean

5 BB Front Squats

Compete

Power Clean (1.) 5×1@90%
Power Cleans off Low Blocks*)

*Barbell should be be set up at the shins about 6-10″ from the floor

(Score is Weight)

-Rest 5:00 b/t Part 1 and 2-

2.) EMOM x 12 MINUTES (No Measure)

MIN 1 – 20/15 Cal Row

MIN 2 – 3 Power Cleans (75-80%% of 1RM)

(No Measure)

GOAL: RPE 9 | Rowing pace will be tough but not an all out sprint. Focus on timing the Row to hit right before the end of the minute and then knock out the Power Cleans.

Extra Credit

3 SETS (No Measure)

20 Alt. Single Leg Toes to Bar

-Rest 3:00 b/t Sets-

GOAL: RPE 6 | Easy core work, find the Kipping rhythm for this and get it done.