CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

AMRAP x 5 MINUTES (No Measure)

:30 Bike

20 Shoulder Taps

5 Front Squat

5 OH Press

Compete

Thruster (5×3
Thruster (From the Rack)*)

*Sets should be at a Moderate to Moderate+ weight.

(Score is Weight)

GOAL: RPE 7-8 | Heavier than last week. Focus on speed with the legs and then finish with a fast punch.

Extra Credit

4 SETS (No Measure)

4 Depth Jumps*

*Set up two boxes: one to stand on, then second to jump onto. Start standing on a short box (12-20″), Drop down and then jump up to the other box. Choose a height that will allow for a tall landing position.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 5 | Give yourself some room between the boxes to land and jump up. Minimize the time on the ground when transitioning from landing to jumping. Goal is to spring off the calves, not so load up the quads.