Friday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Wall Balls (20/14)
20/15 Cal Row
100 Double Unders
(Score is Rounds + Reps)
-Rest 3:00-
AMRAP x 3 MINUTES
Max Shoulder to Overhead (185/135)
(Score is Reps)
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 Empty Barbell Good Mornings
20 Glute Bridge-Ups
Into…
3 ROUNDS
10 Empty Barbell Romanian Deadlifts
10 Kipping Swings
10 V-Ups
Strength
Deadlift (1×3)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Deadlift
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
(Score is Time)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS
Barbell Complex…
2 Power Clean
2 Front Squat
2 Hang Power Clean
*Start moderate-light and build each set toward moderate-heavy. No trainwreck lifts! Everything should be smooth from set 1 through set 5.
(Score is Weight)
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Athlete Choice for Active Recovery*
*Run, bike, row, swim, hike, or flow for 10:00 at an easy pace. Goal here is to just move your body and maintain a steady nasal breathing pattern.
(No Measure)