Friday

7
Sep

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

3 ROUNDS FOR QUALITY

500/400m Row

10/10 Half Kneeling KB Press*

20 Alt. Russian KB Swings

500/400m Row

20 Ring Face Pulls

20 Alt. KB Gorilla Rows

*Option to complete Bottom Up KB Presses.

(No Measure)

GOAL: QUALITY | RPE 4-5 — It’s been a long week and tomorrow is going to be a challenge. EZ pace on the row, light to moderate weight KB’s and just flow through these 3 sets. Get sweaty and use this as active recovery for saturday’s session!

B. NC60

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

1 ROUND

10 Clean Deadlifts

10 Barbell Strict Press

:20 Single Unders

10 Wall Ball Squats

Into…

1 ROUND

8 Upright Rows

8 Barbell Push Press

:20 High Jump Single Unders

10 Wall Ball Push Press

1-2 ROUNDS

6 Hang Muscle Cleans

6 Hang Power Cleans

6 Wall Balls

:20 Double Unders / Double Under Practice

Strength

Clean and Jerk (Heavy 1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Wall Balls (20/14)|(14/10)

36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“BYE BYE BICEPS”

3-4 SETS

8 Single Arm Twisting Curls w/ Iso Hold (R)*

8 Single Arm Twisting Curls w/ Iso Hold (L)*

8 DBL DB Twisting Curls

-Rest :30-

1:00 Max Banded Hammer Curls

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

*Hold DB, palm up, at 90 degrees in corresponding hand while opposite arm completes reps and then switch.

(No Measure)

GOAL: EFFORT | RPE 6-7 — DB weight should be moderate to allow unbroken sets of 8 and a quick break before the final 8 DBL reps but keep the DB’s in your hands at all times! 1:00 of Banded Curls is a long time so go with a lighter band than you think and try to hold yourself to only one break! This is going to blow up those arms so make sure you brought your tank tops because sleeves won’t fit after today!