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 Elbow Punches 8 Good Mornings 6 High Hang Muscle Clean Compete Metcon (Weight) 5 SETS 1 High Hang Squat Clean + 1 Hang Squat Clean (Above Knee) + 1 Hang Squat Clean (Below Knee) (Score is Weight) GOAL: RPE 6 | Similar to last week but we are including a new position, below the knee. Be patient on the third rep and focus on consistency in movement from the High Hang to the Below Knee Hang . Extra Credit Clean Deadlift (3×3) (Score is Weight) GOAL: RPE 7 | Slightly heavier than the Cleans. Focus on patience off the floor.
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