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CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10 Groiners

10 Front Rack Lunges

5 OH Presses + :10 OH Hold

Compete

Split Jerk (5 SETS
2 Jerk From Rack or Blocks*)

*Pause for :02 in the receiving position. Moderate for all sets.

(Score is Weight)

GOAL: RPE 6 | Loading is moderate. Focus on punching down. Think Punch and Squeeze to have a strong pause position.

Extra Credit

Metcon (No Measure)

3 ROUNDS

20 Wall Facing Handstand Hand Taps

(No Measure)

GOAL: RPE 4 | Handstand Skill Work. Facing the Wall, Focus on alternating lifting the hand off the ground. This is practice for Handstand Walk and is meant to feel comfortable shifting weight from one hand to the other