Friday

24
Aug

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

10k Row

(Score Time)

GOAL: EFFORT | RPE 6-7 — EVERYBODY PANIC, 10K ROW!!! Ok now relax, this is going to be a breeze. This is going to be a continuous row piece but it will be split up into 1000m intervals. The first 500m will be @3k pace and then the second will be an EZ paddle. Essentially you row right from a TOUGH pace right into your rest. I don’t care how slow you row during that 500m, but you should always be moving and you should pick up the pace 60m-70m before your next interval to make sure you hit the following 500m on pace!

B. NC60

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

200m Run

INTO..

2 ROUNDS

10 Up Downs

10 Clean Deadlifts

10 Upright Rows

10 Strict Press

INTO..

1-2 ROUNDS (Time Permitting)

10 Burpees

5 Cuban Presses

10 Hang High Pulls

20 Slow Elbow Punches

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy weight of the below complex…

1 Power Clean

+

1 Hang Power Clean

+

1 Split Jerk

(Score is Weight)

Workout

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
(135/95)|(95/65)

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

NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (1 Rounds for reps)

“TYRANNOSAURUS PECS”

3-4 SETS

10 High Incline Bench DB Bench Press

10 Medium Incline DB Bench Press

10 Flat DB Bench Press

-Immediately Into-

Max Reps Bench Elevated Diamond Push-Ups

-Rest 2:30-3:00 b/t Sets-

(Score is Lowest Reps)

GOAL: EFFORT | RPE 6-7 — This is going to get you a prehistoric pump of epic proportions! The high incline should be around 45 degrees and the medium incline should be around 30 degrees. Goal is unbroken through all 30 Reps (minus quick bench height adjustments) so keep DB’s moderate and aim to transition to the Push-ups as quickly as possible. Goal here should be 12-15+ with the bench assist. Enjoy the friday pump!