Friday

6
Feb

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Weight)

EMOM x 8 MINUTES

MIN 1 — 12 OHS (Light-Moderate)

MIN 2 — 25 Box Jumps (24/20)

-Rest 4:00-

EMOM x 4 MINUTES

MIN 1 — 6 OHS (Moderate-Heavy)

MIN 2 — 20 Box Jumps (30/24)

(Score is Load)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs

7 Hand release Push-ups

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

Skill

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (3×2)

3×2

High Bar Back Squat*

*Perform all sets at the same heavy weight across. Use 90-95% of the 1-Rep from Wednesday.

(Score is Weight)

Squat Clean (3×2)

3×2

Squat Clean*

*Perform all sets at same moderate-heavy weight across.

(Score is Weight)