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!