CrossFit Mettle and Honor – NCCOMPETE

NCCOMPETE MEMO

Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work.

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

1:00 Bike

5 Clean Deadlift

5 Hang Muscle Cleans

Compete

Power Clean (1.) 3×3@70-75%
Power Cleans off Blocks )

*Barbell should be in the Hang Position above the knee

(Score is Weight)

-Rest 5:00 b/t Part 1 and 2

2.) 5 SETS (Time)

20/15 Cal Bike

5 Power Cleans (65% of 1RM)

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

GOAL: RPE 9 | Push the Bike, aim for 1:00 then immediately hit the Power Cleans. Try to get your hands on the bar the second you get off the Bike

Extra Credit

3 SETS (No Measure)

10 Hanging Single Leg Raise (R)

10 Hanging Single Leg Raises (L)

:10 Hanging L-Sit Hold

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 6 | Note the final movement is a 10 second hold and the previous reps are leg raises. Raise the leg to hip height on each rep of the Single Leg Raise