Friday

5
Sep

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

AMRAP x 12 MINUTES (EZ Pace)

15/12 Cal Bike

15 Air Squats

10 Barbell Push Press (:01 Pause in Dip / :01 Pause in OH)

5 Smooth Burpees Over Bar

:30 Walking Rest

Warm-up (No Measure)

10:00 RUNNING CLOCK…

Skill / Mov’t Prep for WZA Online Qualifier Workout. Use this time to get yourself ready to attack the workout full throttle.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS, Increasing Pace Each Round…

21 → 15 → 9 Cals (by third round for set of 9 know your workout pacing)

5/5 Elbow Punches

10 Front Squats w/ Empty Barbell (:01 pause at bottom)

5 Up-Downs Over Rower (smooth & breath!)

10 Deep Dip Push Press w/ Empty Barbell (hit ¼ squat and then drive out)

-:30 Walking Rest-

Then…

Thruster Prep…

5 Reps Front Squat (full grip on bar)

5 Reps Push Press (full grip on bar / squat stance)

Add light weight…

2 Sets of 5 Reps of Full Thruster (focus on cycling reps!)

Workout

Metcon (Time)

FOR TIME

ON A 15:00 RUNNING CLOCK, Parts 1 & 2…

I. FOR TIME

21-15-9

Thruster 95/65

Cal Row

Burpee Over Rower

-12:00 Hard Cap on Part I-

Clean and Jerk (1×1)

IN THE REMAINING TIME…

1RM Clean & Jerk

-15:00 Hard Cap on Entire Workout-

*If athletes finish Part I in under 12:00, they can move to Part II early. If the workout is not finished before 12:00, the athlete must stop Part I at 12:00 and move to Part II.

C. STRENGTH / GYMNASTICS

Metcon (Time)

ON A 10:00 RUNNING CLOCK…

FOR TIME

40-30-20-10

Alt. DB Snatch (50/35)

Box Jump Over (24/20)

-Rest Remainder of the time-

Metcon (AMRAP – Reps)

Then, immediately into…

AMRAP x 5 MINUTES

10 DL @ 225/155

10 DL @ 275/185

10 DL @ 315/215

AMRAP @ 345/230