CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

1-2-3-4-5-6-7-8-9-10

Power Snatches (95/65)

10-9-8-7-6-5-4-3-2-1

Toes to Bar

*Complete a 100m Run after Each Full Round.

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This will feel more like a SPREFFORT. everything from start to finish should be unbroken and the 100m run should be an opportunity to push the pace or recover quickly. Keep the bar close to the rig and keep transitions quick!

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

40 Single Unders

10 Lunges

10 Tuck-Ups

Into…

AMRAP x 4 MINUTES

40 Double Unders

10 DB Goblet Lunges

10 Strict Knees to Chest

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Options…

Practice J-Technique

Practice Spanish Wrap

Practice Quick Roping Down (Advanced)

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 50 Double Unders*

MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)

MN 3 – :50 Max Rope Climbs

*Option to increase by 5 each round.

(Score is Total Reps of Rope Climbs)

Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)

Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

1 Snatch Balance

+

2 Overhead Squats

– Rest As Needed b/t Sets-

(Score is Weight)

GOAL: HEAVY| RPE 8-9 — Different type of complex this week. We are working speed under the bar and then OH stability. Remember to fully open your hips before punching under the bar to float the bar up giving you more time to get underneth!