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!