Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

1 Mile Run

120 Box Jump Overs (24/20)

100 Alt. Back Rack Lunges (115/75)

80 Toes to Bar

*Partition All Work as Needed.

(Score is Time)

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

GOAL: GRIND | RPE 6-7 — Make up workout that will get missed on Sunday. If I were you I would partition into 4 rounds and try to match each round time. If you want a real challenge work straight through but keep in mind, 100 Lunges at 115/75 is going to HURT. Glutes will feel a special kind of way today regardless so you’re welcome in advance!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

30 Single Unders

10 Alt. DB Deadlifts

10 DB Bent Over Rows

Into…

2 ROUNDS

30 High Jump Single Unders (or Double Unders)

15 Sit-Ups

10 Alt. DB Swings

:20 Dead Hang

Skill

Metcon (No Measure)

3 SETS

20 Banded Lat Push Down

3-5 Kip Swings

2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME*

4 Strict Pull-Ups

16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**

6 Pull-Ups

24 Sit-Ups

8 Chest to Bar Pull-Ups

48 Double Unders

**If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.

*Option to use heavier DB.

(Score is Time)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)*

MOVT 1 – Tuck-Ups

MOVT 2 – Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Deadlift (1×5 / 1×5 / 1×5*)

1×5 @ 40%

1×5 @ 50%

1×5 @ 60%

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — Last deload lift for Wendler before going into our test week! Keep things light and focus on a controlled descent while bracing the belly and the lats. If you want to add in some tempo work you can to help prep for next week. Easy and breezy today!