CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 SETS*

3 Clean Deadlift

3 Hang Clean Pull

3 Hang Muscle Clean

3 Front Squat

3 Push Press

*Empty BB. Perform each set Unbroken

-Rest :30 b/t Sets-

Compete

Metcon (5 Rounds for weight)

1.) 5 SETS

1 Pause Squat Clean*

+

1 Clean and Jerk

*Pause is Above Knee

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 8-9 | Aim for 85-90%. We are continuing our pulling off the floor, can you stay active in the pause position.

Clean Pull (3×3)

2.) Clean Pull

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: RPE 9 | This week we want to see patience off the floor again, then immediately pick up speed.

Extra Credit

None! Rest and Recover.