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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work.

WARM-UP:

5:00 Bike @Easy(EZ) pace

GOAL:

RPE 4 | Complete the DL in two sets of 5. Take a 2s rest between sets to keep your HR low.

NOTES:

The DL & PP should take < 40s to complete. The Bike should feel good. Do not push it here. Keep the slower pace than you are used to. We will build that intensity soon enough. Today will be shorter because of the NCFIT Workout.

Compete

Metcon (Calories)

EMOM x 22 MINUTES

MIN 1 – 10 Deadlifts + 5 Push Press (115/75)

MIN 2 – :55 Bike or Run

(Score is Total Cals)

Extra Credit

Metcon (Weight)

EMOM x 5 MINUTES

5 Hang Power Snatches (115/75)

(Score is Weight)