NCCOMPETE – Fri, Oct 14

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

3 SETS

ON A 10:00 RUNNING CLOCK…

Max Distance Run

-Rest 3:00 b/t Sets-

(Score is Lowest Distance)

GOAL: EFFORT | RPE 6-7 — WOO thats a lot of running! Today is about finding your consistent pace and sticking to it for all 10:00. The goal should be about a mile and change. With so much time spent running lets focus on our breathing today. Find a cadence of 4-6 footfalls where you breathe in and then exhale out. This will help keep the HR consistent and hopefully not spike up too aggressively!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

8 Groiners + Twist

8 Air Squat w/ :01 Pause at the bottom

8 Wall Ball Push Press

8 Barbell Deadlifts

16 Alt. Elbow Punches

Strength

Metcon (4 Rounds for weight)

4 SETS*

1 Clean

+

1 Hang Squat Clean

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy. Clean can be Power or Squat.

(Score is Weight)

Week 6 of 9

Workout

Metcon (Time)

ON A 15:00 RUNNING CLOCK…

Complete as much of the work as possible…*

150 Wall Balls (20/14)|(14/10)

75 Hang Power Cleans (115/75)|(75/55)

*Partition as needed. If you do not complete all 225 reps, every rep left at the 15:00 is added as seconds to your time. Ex: Complete only 200 reps…score is 15:25.

(Score is Time)

KG WB: (9/6)|(6/5)

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

C. STRENGTH / GYMNASTICS

Clean (2-2-2-2-2*)

1.) 5 SETS

2 Cleans from Blocks @80-85%*

*Bar should start below knees.

(Score is Weight)

 -Short Rest b/t Part 1 & Part 2.

Clean Pull (2-2-2-2-2*)

2.) 5 SETS

2 Clean Pulls*

*Set 1+2 @ 100%%

Set 3+4 @ 105%

Set 5 @ 110%

(Score is Weight)

GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE METCON. Today we work on building acceleration through the from below the knee. With the bar starting higher and from a dead stop we need to really accelerate fast to get the bar moving and to get under the bar. If no access to blocks, use a stack of plates but be careful of the rerack back down. For the Clean Pulls still remember to keep the arms long!