Friday

6
Apr

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 24 MINUTES*

MIN 1 – 12/10 or 15/12 Cal Bike

MIN 2 – 12 T2B or 15 T2B

MIN 3 – 20 Alt. DB Box Step-Ups (20)**

**35/20 or 50/35

*All sets must be completed before :50 mark.

(No Measure)
GOAL: GRIND | RPE 6-7 (very close to 8-9) — Choose numbers today that challenge you GREATLY but do not BREAK you. We are looking for sustainable high pacing today. This will feel like an AMRAP for some…but do not let your breathing get out of control. This is a grind.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND (2:00 Cap)

20 Plate Hops*

10 Plate Ground to OH

10 Alt. Cossack Squats

6 Push-Up to Toe Tap**

1 ROUND (2:00 Cap)

8 Clean Deadlift

8 Elbow Punches

8 Alt. Lunges

8 Up-Down to Plate

1 ROUND (2:00 Cap)

6 Hang Muscle Clean

6 Strict Press

6 Front Squat

6 Burpee to Plate

*Weight should be a 10LB, 15LB or 25LB plate

**Athlete will perform a Push-Up and then reach one arm to “Tap” the opposite foot. Switch arms after every Push-Up rep (i.e Push + Right Arm to Left Toe, Push-Up + Left Arm to Right Toe)

Strength

Squat Clean and Jerk (3×1*)

*All working sets should be Heavy…about 90+% of 1-Rep Clean and Jerk. Option to build in later sets if perfect mechanics are maintained. This is NOT a Heavy 1-Rep, under no circumstances should we get to maximal loading.

(Score is Weight)

Week 6 of 8

Workout

“SALT-N-PEPA” (Time)

FOR TIME

100 Burpees to Target*

*Target is 6 inches above standing reach. Every 1:00, beginning at 0:00, perform 3 Jerks (165/115)|(125/85). Option to go heavier at (185/135)|(135/95).

(Score is Time)

KG BB1: (75/52.5)|(57/39)

KG BB2: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Paused Front Squat (3×7*)

*Goal is moderate-heavy at the same or nearly same weight for all 3 sets…roughly 70-75% of 1-Rep. Pause is held in bottom of active Front Squat for a clear :02 count every rep.

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Building strength and awareness in the bottom. After the :02 pause, try NOT to pitch forward and round out coming up from the bottom. Try instead to either come straight up with a strong, neutral spine OR hit a mini bounce like catching a clean and come straight up immediately after.