Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on CRUSHING the MYMC 22.3!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Lunge-Lunge-Squat

5 Strict Press w/ :02 OH Hold

5 Up-Downs

8 Scap Pull-Ups

Into…

2 ROUNDS

5 Barbell Front Squats*

5 Barbell Push Press*

5 Burpees

10 Kip Swings

*On 2nd RND combine movements and complete 8 Thrusters.

Extended Warm-up

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Thrusters*

MIN 2 – Complete one of the below Complexes…

Option 1…

1 Ring Kip Swing

+

1 Hips to Rings

+

1 Kipping Ring Muscle-Up

Or…

Option 2…

1 Kip Swing

+

1 Big Kip Swing

+

1-2 Jumping Chest to Bar Pull-Ups

*Start with an empty bar and end at workout weight.

(No Measure)

Workout

“MYMC 22.3” (Time)

15 ROUNDS FOR TIME

1 Ring Muscle-Up

3 Thrusters (135/95)|(95/65)

6 Burpee Over Bar

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

MU Option 1: Jumping Muscle-Up

MU Option 2: Burpee Chest to Bar Pull-Up
NOTE: New Benchmark.

Workout

“MYMC 22.3 ADJUSTED” (Time)

15 ROUNDS FOR TIME

2 Jumping Chest to Bar

3 Thrusters (95/65)|(65/45)

6 Burpee Over Bar

(Score is Time)

KG BB: (42.5/30)|(30/20)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Back Squat (1×8 / 1×8 / 1×8 / 1×8)

1.)

1×8 @ 65%

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 4 Day 2

GOAL: HEAVY | RPE 6-7 — It’s time yet again to get under the bar and knock out some Squats! We saw some of these %’s earlier in the week but we were completing sets of 6 for the heavier BS…today we have 8’s. Your main focus is the final set…the FS are lower %’s so they are a little easier to get through so really hone in on the 80%!