CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Narrow Grip Push-Ups

10 Banded Dante Rows

10 DB Pull Overs on Bench

Compete

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 5-Rep Max Bench Press)

(Score is Weight)

GOAL: RPE 10: Straight forward… we’ve been working on bench the previous weeks. Should have a good idea what a 5Rep max weight is now so let’s get after it!

Extra Credit

Metcon (No Measure)

3-4 SETS

10 DB Bent Over Lat Raise

12 DB Tricep Kick Back

1:00 Ring Front Leaning Rest

(No Measure)

GOAL: RPE 5 | Maintain the Bent over position for the Lat Raises and the Kickback. Expect the Kick Backs to be lighter than the Bent Over Raises. In the Ring FLR the shoulder should be over the wrists and the shoulder blades protracted.