CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 ROUNDS FOR TIME

25 Chest To Bar Pull-Ups

50m Overhead KB Carry (R) (53/35)

25 Russian KB Swings

50m Overhead KB Carry (L)

(Score is Time)

GOAL EFFORT | RPE 6-7 — This is the Sunday NCMETCON but wanted to get it in this week as part of Compete. The main focus is keeping the C2B unbroken or to two sets each round. If you want an added challenge use a heavier KB to really make those OH Walks tough. Goal should be to keep rounds to 3:30 or below, some might even be able to finish sub 10:00, get after it!

B. NC60

Warm-up

3-4 ROUNDS (Time Permitting)

:30 Row @ Mod Pace

10 Lunge + PVC Pass Through*

8 Up-Downs

6 Push-Up to Pike

*Rnd 3+4 complete PVC Overhead Squats.

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Power Snatch

+

1 Deep Hang Power Snatch

*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.

(Score is Weight)

Week 5 of 9

Workout

Metcon (8 Rounds for time)

4 ROUNDS FOR TIME

15/12 Cal Row

7 Power Snatches (115/75)|(75/55)

-Rest 2:00-

4 ROUNDS FOR TIME

15 Up-Downs Over Bar

7 Power Snatches

(Score is Total Time)

KG BB: (52.5/35)|(35/25)

C. STRENGTH / GYMNASTICS

Metcon (8 Rounds for weight)

1.) 3 SETS

Pausing Snatch Deadlift @90% of 1-Rep*

*1 Rep= Pause 2″” from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

 -Short Rest b/t Part 1 & Part 2.

2.) 5 SETS

2 Snatch Pulls*

*Set 1+2 @ 90%

Set 3+4 @ 100%

Set 5 @ 105%

(Score is Weight)

GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE METCON.  This is somewhere b/t a HEAVY piece and a QUALITY piece. The quality need to be there if we want to go heavy so keep that in mind. These two pieces are built to first prime the different pull positions slowly and then allow you to practice hitting those positions with speed. Stay patient and nail the different pull positions once you go to the Snatch Pulls!