Friday

31
Aug

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

3000m Row

(Score is Time)

GOAL: EFFORT | RPE 8-9 — COMPLETE BEFORE METCON. Today we will finally put all the work we’ve done on the rower to the test. You have experience with long distances, short distances, and everything between. Go in with a plan, try to stick to it and let’s see some progress!

B. NC60

Warm-up

Warm-up (No Measure)

ON A 9:00 RUNNING CLOCK..

6 SETS (:20 ON / :10 OFF)

Cal Bike

Into…

1 ROUND

8 Clean Deadlift

8 Upright Rows

16 Alt. Elbow Punches

8 Hang Muscle Cleans

Into…

1 ROUND

10 Ring Rows

8 Scap Pull-Ups

8 Small Kip Swings

6-8 Jumping Pull-Ups

Strength

Metcon (Weight)

EVERY 1:30 x 7 SETS*

1 Power Clean

+

1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

30/25 Cal Bike

20 Pull-Ups

10 Hang Power Cleans (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 3×5)

1.)

1×5 @ 65%

3×5 @ 75%

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t Part 1 & Part 2-

Front Squat (4×5)

2.)

4×5 @ 65%

(Score is Weight)

Hatch Week 9 Day 2

GOAL: EFFORT | RPE 4-5 — COMPLETE BEFORE METCON. EZ recovery day from Tuesday’s heavier Squats. Work on quality movement, similar to last week, and try to add in 5-10 minutes of mobility after this session. To keep warm, hop on a Bike and EZ pedal for 1-1.5 minutes to keep the juices flowing the the body primed to Squat!