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 Alt. 90-90 Rotations

10 Slow Alt. Deadbugs

5 Hang Muscle Cleans

Compete

FOR TIME (Time)

70 Air Squats

50 DB Goblet Squats (50/35)

30 DBL DB Front Squats

(Score is Time)

GOAL: RPE 8 | Straight up Leg Work. One DB for the Goblet Squats, double up on the DB’s for the Front Squats. Walking might be funny the next couple of days, watch out for stairs!

Extra Credit

EMOM x 9 MINUTES (Weight)

1 Power Clean

+

1 Hang Squat Clean

Build to a Heavy Set*

*Sets 1 & 2 – Light

Sets 3 & 4 – Mod

Sets 5 & 6 – Mod-Heavy

Sets 7,8,9 – Heavy

(Score is Weight)

GOAL: RPE 8 | Build to a heavy set, not for PRs not to failure. Use this as a primer for Friday’s NCFIT Strength. Focus on Opening up for the Power Clean, and getting under the Bar for the Hang Squat Clean