Friday

20
Jul

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

1000m Row

-Rest 2:00-

750m Row

-Rest 1:30-

500m Row

-Rest 1:00-

250m Row

-Rest 2:00 b/t Sets-

(Score is Each Set for Time)

GOAL: EFFORT | RPE 6-7 — Today is going to be about working on pacing for longer distances. Start Mod and build to a sprint by the final 250m. Overall goal is to negative split each piece in each set so write down your times during the rest and try to lower your average when you get back to that distance on the next set. This will give you a good road map as to whether or not you are going out too hot or too slow!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND (8 MIN CAP)

:30 Single Unders

20 Piked Shoulder Taps

10 PVC Pass Thrus

10 Barbell Strict Press

10 Snatch Grip Deadlift

INTO…

2 ROUNDS

:30 High Jump Single Unders or Doubles

20 Piked Shoulder Taps

10 PVC Around the Worlds

8 Barbell Push Press w/ :02 Pause in Dip

10 Hang Muscle Snatch

Workout

“MYMC 22.2, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (95/65)|(65/45)

8 Push Press

24 Double Unders

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

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

Workout

“MYMC 22.2, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.

Workout

“MYMC 22.2 ADJUSTED, Part 1” (AMRAP – Rounds and Reps)

1.) AMRAP x 10 MINUTES

6 Power Snatches (65/45)|(45/35)

8 Push Press

50 Single Unders

(Score is Rounds + Reps)

KG BB: (30/20)|(20/15)

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

Workout

“MYMC 22.2 ADJUSTED, Part 2” (Weight)

2.) ON AN 8:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Power Snatch

+

1 Hang Power Snatch

(Score is Weight)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS

15 Close Grip DB Incline Bench Press

-Immediately Into-

15 DB Lateral Raises

-Rest 1:30 b/t Sets-

Into…

3 SETS

12 DB Zottman Curls

-Immediately Into-

12 Seated Arnold Presses

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: QUALITY | RPE 4-5 — A little fun bodybuilding piece after maybe a not so fun rowing piece. Crank the tunes, grab a buddy, and have fun with this one. Keep it low stress!