CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Dante Rows

5 Tempo Clean Deadlift (3131)

10 Elbow Punches

5 Tall Muscle Cleans

Compete

Metcon (Weight)

5 SETS

1 Hang Squat Clean

+

1 Squat Clean

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Keep loading no more than 65-70%. In the first rep focus on speed under the bar. In the second rep focus on patience off the floor and then speed under the bar.

Extra Credit

Clean Pull (3×3)

(Score is Weight)

GOAL: RPE 8 | Slightly heavier than the Clean work. Patience off the floor, focus on getting tall at the top of the pull.