Friday

3
May

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

1. 4 ROUNDS FOR QUALITY

3:00 Moderate Pace Bike / 2:00 Easy Pace Bike

(No Measure)

2. FOR QUALITY

10:00 Stretch & Mobilize as Needed for the Heavy Front Squats

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3:00 EZ Bike

Into…

2 ROUNDS

10 Step-Back Groiners + Air Squat*

10 Good Mornings

5 Full-Grip Front Squats or 5 DB Goblet Squats

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

(Score is Load)

Workout

“POINT BREAK” (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Metcon (Time)

FOR TIME

200m Sprint

30 Hang Power Clean (155/105)

50 Toes 2 Bar

200m Sprint

20 Hang Power Clean (185/135)

40 Toes 2 Bar

200m Sprint

10 Hang Power Clean (205/145)

30 Toes 2 Bar

200m Sprint

(Score is Time)