Friday

25
May

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

12 PVC Pass Thru

10 Hollow Rocks

8 Arm Haulers

100m Run

INTO..

AMRAP x 4 MINUTES

100m Run

10 PVC OH Lunge-Lunge-Squat

5 Burpees

Strength

Overhead Squat (5-5-5*)

Tempo Overhead Squats (22X1)

*Build up to a Moderate weight.

Remember Reading Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

“COOL HAND LUKE” (Time)

7 ROUNDS FOR TIME

7 Overhead Squats (115/75)|(75/55)

7 Bar Facing Burpees

7 Toes to Bar

100m Run

(Score is Time)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 Barbell Rollouts

15 Sit-Ups

:45 Barbell Front Rack Hold

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (1×5 / 1×3 / 1×1+*)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

GOAL: HEAVY | RPE 8-9 — Complete before Conditioning Component! Goal should be 1-2 more reps after that initial rep. Take 20:00 total minutes to work through all this. 0:00-7:00 should be sets of 8-10 @Light-Mod weight, 7:00-14:00 sets of 5-7 @Mod-Heavy weight, then at 14:00 start your first set, and rest 2:0 before the next set. Giving your body time to recover during these heavy lifts is important!