Announcements

CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE or AFTER your NCFIT PERFORMANCE work. (Athlete Choice)

Warm-Up

2 ROUNDS (No Measure)

:30 Ski

10 Step Overs

3 Box Pike Push-Ups

5/5 DB Snatch

Compete

EMOM x 32 MINUTES (No Measure)

MIN 1 – 12/10 Cal Ski

MIN 2 – 12-15 Box Jumps

MIN 3 – 8-12 Handstand Push-Ups

MIN 4 – 8-12 DB Snatch (70/50)

(No Measure)

GOAL: RPE 8 | Keep the Focus on the Handstand Push-Ups. Aim for unbroken on the DB Snatch with the heavier DB.

Extra Credit

Clean Pull (3-3-3-3*
Clean Pulls for Speed)

*Sets 1 = 100% of 1RM Power Clean

Sets 2 = 105%

Sets 3&4 = 110%

(Score is Weight)

GOAL: RPE 8 | Focus on finding the right tension off the floor and then speed through the knee and hips. This is a chance to overload before we test our 1RM of Friday. We want to make these feel light and fast!