CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS FOR QUALITY

1000/800m Row

50/40 Cal Bike

-Rest :30 b/t Sets-

(Score is Each Set for Time)
GOAL: Should be at or around the 8:00 for all three Sets. We are looking for a smooth, consistent, and quick pace with little to no time in transition. Quick does NOT mean sprint. Think of this as your mid-workout cruise kind of pace. You are settled in and moving with purpose. Your breathing should be controlled and confident…no losing your breath or your wits. Keep yourself under control. The :30 rest is more of a formality…walk back to the rower, take a quick breath, and start your next set. No more than :10 deviation in time for any of the 3 Sets.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Crossbody Mountain Climbers

15 Slam Balls

10 PVC Passthrus

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

4 Power Snatch (135/95)|(95/65)

8 Toes to Bar

(Score is Rounds + Reps)

KG BB1:(42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Snatch (1-Rep Heavy 80-90%)

ON A 15:00 RUNNING CLOCK…

Build to 80-90% of 1-Rep Snatch*

*Perform before GPP or Conditioning.

(Score is Weight)

GOAL: Heavy but you know you can hit it, have hit it, and will hit it. You choose the weight based on how you feel. Not looking for PR today…next week we are going for it. This week should build confidence. You should walk away with big win today…heavy load, great movement, no missed lifts.

Snatch (3×1-1-1)

3×1-1-1

Snatch @ 50%

GOAL: Speed and Confidence. Every single lift should be your best, fastest lift. Reach a full extension, strong and fast pull under to the squat, stand under control, and complete the lift without “”walking it around””. These are meant to be light and drill / affirm your best habits. Do not rush these or move poorly.