Friday

17
Aug

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES

MIN 1 – Row

MIN 2 – Rest

(No Measure)

GOAL: SPRINT | RPE 8-9 — We are getting close to the end of this loooong Rowing progression so today we are working short sprint efforts to better prepare us to finish STRONG when we retest. Each of these 1:00 intervals should be at or slightly faster than last week’s 1:00 intervals. During the 1:00 rest you should be EZ rowing and hit the following minute already on pace!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Jog

10 Up-Downs

8 Scap Push-Ups

8 Alt. Groiners

8 Air Squats

Into…

2 ROUNDS

100m Run

5 Burpees*

12 Alt. Elbow Punches

6 Strict Press w/ :01 Pause OH

6 Barbell Front Squats

*Rnd 2 complete Burpees Over the Bar.

Strength

Thruster (Build to a 1-Rep Heavy)

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Thruster*

*Thruster-Jerk is not an option.

(Score is Weight)

Workout

“HAYMAKER” (Time)

4 SETS

ON A 3:30 RUNNING CLOCK…

200m Run

10 Burpees Over the Bar

4 Thrusters (155/105)/(115/75)*

-Rest Remaining Time-

*Add one rep to your Thruster Each Round. Set 1 =4 / Set 2 = 5 / Set 3 = 6 / Set 4 = 7.

(Score is Total Time)

KG BB: (70/47.5)|(52.5/35)
NOTE: New Benchmark

C. STRENGTH / GYMNASTICS

Back Squat (1×4 / 1×4 / 1×4 / 1×4)

1.)

1×4 @ 70%

1×4 @ 75%

1×4 @ 80%

1×4 @ 85%

-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 7 Day 2

GOAL: EFFORT | RPE 6-7 — Moderate-heavy in todays session but it won’t be anywhere close to Tuesday. Today let’s work on hitting our percentages and really focusing on not taking any micro jumps in between. This will help train the body to bigger jumps without feeling the jump quite as much. Don’t drag this session out, get in, get it done and begin recovering for tomorrow.