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 Toe Touch Jumping Jacks

10 Elbow Punches

5 Tall Power Cleans

Compete

Metcon (Weight)

5 SETS

1 Hang Power Clean (Above Knee)

+

1 Hang Power Clean (Below Knee)

+

1 Power Clean

(Score is Weight)

GOAL: RPE 7 | Similar to last week but we are including a new position, from the floor. Be patient on the third rep and focus on consistency in movement as you perform from the hang to the floor.

Extra Credit

Metcon (Weight)

Hang Clean Pull

3×3

(Score is Weight)

GOAL: RPE 8 | Slightly heavier than the Snatches. Focus on patience off the floor.