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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 90/90 Hip Rotations

:30 Box Lat Stretch with PVC

Compete

Paused Front Squat (ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3 Pause Front Squat)

(Score is Weight)

GOAL: RPE 8 | We want this to feel heavy but strong. There should be absolutely no misses. Any doubt in going heavier is where we should call it today. This is also a little bit of a primer before our Max Clean and Jerk on Saturday

Extra Credit

Metcon (Weight)

Press From Split

3×5

(Score is Weight)

GOAL: RPE 5 | Perform in your Split Jerk split stance. Focus is being strong and stable in the bottom of the split position. Make sure to watch out for that back leg, a common fault is the bent leg straightening out as we are pressing overhead. Loading on the BB should allow for us to maintain our split position.