CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

1 Mile Run

(Score is Time)

GOAL: EFFORT | RPE 6-7 — Complete before METCON. We have been working various running pieces so we are going to see what is under the hood. 400m mentality, start moderate and aim to increase your pace each 400. If able to complete this at a track that would be ideal but if not try to final a loop so you don’t have to do an out and back.

B. NC60

Warm-up

Warm-Up (No Measure)

3-4 ROUNDS (8:00 Cap)

200m Run

8 Up-Downs

8 Jump Squats

8 Barbell RDL

8 Barbell Cuban Press

Strength

Clean and Jerk (2-2-2-2*)

*Start Light and build to Moderate. Option to Power or Squat Clean. This is a Deload Week.

(Score is Weight)

Week 8 of 9

Workout

CLOUDKICKER (Time)

4 ROUNDS FOR TIME

7 Unbroken Bear Complex* (115/75)|(75/55)

400m Run

*1 Bear Complex = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press

(Score is Time)

KG BB: (50/35)|(35/25)
Last Seen: 4/15/2022

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) 5 SETS

1 Muscle Clean

+

1 Hang Muscle Clean

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t P1 & P2-

Metcon (Weight)

2.) 5 SETS

2 Clean Drops

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — Goal is to work speed and positions, not loading on the bar. Make sure you are getting your MC’s high on the thigh before extending and that your elbows are LIGHTING fast. Clean drops can be done with light weight or the empty bar but let’s really focus on a fast pull underneath catching with elbows high to better support the bar!