CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

EMOM x 10 MINUTES

MIN 1 – 20 Box Jump Overs (24/20)

MIN 2 – :50 Max Distance HS Walk

(Score is Total HS Walk Distance)

GOAL: SPRINT | RPE 6-7 — All gas in the first minute! If unable to complete 20 reps in :45 adjust to a number that you can consistently complete. Take a few deep breaths, kick up, and start walking! Goal is to get b/t 25-50ft each walk. Remember to keep the legs together and the glutes squeezed so you are in better control of your inverted position!

B. NC60

Warm-up

Warm-Up (No Measure)

3 ROUNDS

10 Up-Downs → 10 Burpees → 8 Burpees Over Bar*

10 Clean Deadlifts + High Pulls

20 Elbow Punches

10 Kip Swings → 10 Knees to Chest → 5 Toes to Something/ Toes to Bar*

*Round 2 perform Burpees & Knees to Chest.

*Round 3 perform Burpees Over Bar & Toes to Something/ Toes to Bar

Strength

Clean and Jerk (EVERY 1:30 x 10 SETS
2 Clean & Jerk*)

*Start Moderate and build to something Heavy. Clean can be either Squat or Power.

(Score is Weight)

Week 7 of 9

Workout

“CALIFORNIA DREAMIN” (Time)

20 ROUNDS FOR TIME

1 Power Clean & Jerk (185/135)|(135/95)

2 Burpees Over Bar

3 Toes to Bar

(Score is Time)

KG BB: (85/60)|(60/42.5)
Last Seen: 6/4/2022 (Remix of the Classic “California Lovin”)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

3 Tall Cleans*

-Rest As Needed b/t Sets-

*Begin with empty bar and end at light weight.

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — COMPLETE BEFORE METCON. Today we work speed under the bar. The Tall Clean should have no dip drive, you are simply moving your feet and pulling under the bar which is why we start with it empty. Keep yourself accountable and if added load forces you to dip drive go lighter. Pull under fast and get the elbows through quickly to receive the bar.