Friday

8
Dec

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

500/400m Row

30 GHDs

5 Rope Climbs

(Score is Time)
GOAL: EFFORT | Classic CF-style triplet the midline fatigue from the GHD will make the rope climb much more challenging. Make sure you stay as efficient as possible on the rope. Try to stay below 5 min per round including all transitions.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

24 Singles

16 Shoulder Taps

8 Up-Downs

8 Wide Stance Good Mornings

:30 Tuck Hold

*At 4:00 adjust movements to:

24 Double Unders/Attempts

4 Inchworms + Push-Up

4 Up-Downs + Broad Jump

4/4 Staggered Stance Good Mornings

:30 Hollow Hold

Strength

Sumo Deadlift (7-5-3*)

*Work up to or beyond weight in workout. Superset working sets w/ 1:00 Tuck Hold.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – 40 Double Unders into Max Sumo DL (275/185)|(185/135)

MIN 2 – 10 Up-Downs Over Bar into Max Hand Release Push-Ups

MIN 3 – Walking Rest

(Score is Total Reps)

KG BB: (125/85)|(85/60)

C. STRENGTH / GYMNASTICS

Back Squat (5-5-5-5-5*)

*Start Moderate-Heavy and Build to Heavy Set of 5

(Score is Weight)

GOAL: HEAVY | Build to a heavy set of 5 for the day. We will be seeing heavy 5s for the Front, OHS, and Box Squat coming in the next few weeks.