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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

100m Jog

5 Kip Swings

10 V-Ups

5 Hang Power Snatch (Empty BB, Below Knee)*

*Move fast with the Barbell work on the transition and regripping the Hook Grip from the OH position

Compete

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 10 Toes to Bar

MIN 2 – 8 TnG Power Snatch (95/65)

MIN 3 – Rest

(No Measure)

GOAL: RPE 6 | The Overall feel will be an RPE 6 because of the longer rest between each movement. The goal is to work on sprinting and cycling. Think about pulling the feet down on the Toes to Bar. Both movements should be completed unbroken and fast.

Extra Credit

None! Rest and Recover