Friday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Focus on CRUSHING the MYMC 22.1!
B. NC60
Warm-up
Warm-up (No Measure)
2 SETS (8:00 CAP)
10 Alt. Groiners
15 Wall Ball Front Squats
10 Scap Pull-Ups
1:00 Cal Bike
Into…
2 SETS
10 Alt. Cossack Squats
15 Wall Ball Push Press
10 Ring Rows
1:00 Cal Bike
Workout
“MYMC 22.1” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
22 Wall Balls (20/14)|(14/10)
22 Pull-Ups
22/16 Cal Bike
(Score is Rounds + Reps)
KG WB: (9/6)|(6/5)
NOTE: New Benchmark
“MYMC 22.1 ADJUSTED” (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES
22 Wall Ball (14/10)
22 Ring Rows
22/16 Cal Bike
(Score is Rounds + Reps)
KG WB: (6/5)
NOTE: New Benchmark
Finisher
Metcon (No Measure)
3 SETS
1:00 Ring Body Saw
-Immediately Into-
1:00 Max Plank Wall Ball Taps
-Rest 2:00 b/t Sets-
(No Measure)
C. STRENGTH / GYMNASTICS
Back Squat (1×10 / 1×8 / 1×8 / 1×8)
1.)
1×10 @ 60%
1×8 @ 70%
1×8 @ 75%
1×8 @ 80%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (1×5 / 1×5 / 2×5)
2.)
1×5 @ 60%
1×5 @ 65%
2×5 @ 70%
(Score is Weight)
Hatch Week 2 Day 2
GOAL: HEAVY | RPE 6-7 — Working Monday’s Back Squat %’s with 2 extra reps tacked on…oof! Keep grinding out those higher %’s and if you need to lower weight or stay at a percentage for your final set do so! No failed reps today!