Friday

6
Jul

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

1.) 3 SETS*

AMRAP x 3 MINUTES

1 Power Clean (205/145)|(145/100)

2 Front Squats

3 Toes to Bar

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

-Rest a Full 2:00 b/t Part 1 & Part 2-

Metcon (AMRAP – Rounds and Reps)

2.) 3 SETS*

AMRAP x 3 MINUTES

3 Hang Power Cleans (155/105)|(115/75)

6 Front Squats

9 Sit-Ups

-Rest :30 b/t Sets-

(Score is Rounds + Reps)

*Pick-up where you left off.

GOAL: SPRINT | RPE 6-7 — Make up from the Thursday Metcon with slightly heavier loads on the bars. Keep the Power Clean and Front Squat as separate movements, yep you heard me SEPERATE, to focus on triple extension with the heavier bar. This will get gross and grippy ESPECIALLY in the second amraps but keep hanging onto the bar!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES (:45 ON / :15 OFF)

MIN 1 – Box Step-ups → Box Jumps

MIN 2 – Alt. DB Strict Press → Pike Push-ups

MIN 3 – Alt. DB Around the World → Up-Downs

MIN 4 – Wall HS Hold

*The arrow means option to switch movement in the second round of warm-up

Workout

Metcon (Time)

FOR TIME

60 Up-Down Box Jumps (24/20)

30 Strict Handstand Push-Ups

30 Up-Down Box Jumps

15 Strict Handstand Push-Up

(Score is Time)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Hollow Body Rocks

MOVT 2 – Russian Twists

1 SET = MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 4 MINUTES*

5 TNG Power Clean (155/105)

-Rest 1:00-

EMOM x 4 MINUTES

4 TNG Power Clean (185/135)

-Rest 1:00-

EMOM x 4 MINUTES

3 TNG Power Clean (205/145)

*Option to start heavier and build heavier. See Below.

EMOM 1 – (185/135)

EMOM 2 – (205/145)

EMOM 3 – (225/155)

(No Measure)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE CONDITIONING. This is going to be a primer for the conditioning piece so you can transition from this right into the next portion. Focus on maintaining the Hook Grip, even if uncomfortable, and don’t forget to jump hard and shrug hard as well. Always think: get tall before you get small!