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CrossFit Mettle and Honor – NCCOMPETE
Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.
Warm-Up (No Measure)
10 Front Rack Lunges
5 OH Presses + :10 OH Hold
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.
Metcon (No Measure)
20 Wall Facing Handstand Hand Taps
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