CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

5 ROUNDS FOR TIME

15/12 Cal Ski

20 GHD Sit-Ups

3 Rope Climbs

(Score is Time)

GOAL: EFFORT| RPE 6-7 — Love me a a workout that per-fatigues muscle groups before tackling a higher skill movement! Ski erg/ GHD’s are going to toast the midline/ lats/ hip flexors before the RC so consider making the Cal Ski more triceps by getting a slightly early arm pull

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

5/5 Single Arm Ring Rows

8 Scap Pull-Ups

8 Tuck-Ups

8 BB Upright Rows

10 BB Elbow Punches

INTO..

2 ROUNDS

6 Kip Swings

6 Slow Ring Rows

10 V-Ups

6 BB Clean Deadlift

6 BB Hang Muscle Cleans

Strength

Metcon (Weight)

1.) EMOM x 8 MINUTES

1 Hang Muscle Clean

+

1 Hang Power Clean*

*Start Light and build to Moderate.

(Score is Weight)

Hang Power Clean (2-2-2-2-2)

2.) EMOM x 5 MINUTES

2 Hang Power Cleans*

*Start Moderate and build to workout weight.

(Score is Weight)

Week 2 of 9

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

1-2-3-and so on…

Hang Power Cleans (185/135)|(135/95)

2-3-4-and so on…

Strict Pull-Up

3-4-5-and so on…

Toes to Bar

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 1×5 / 2×5)

1.)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

-Rest As Needed b/t Sets-

(Score is Weight)

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

Front Squat (1×5 / 1×5 / 1×5 / 1×5)

2.)

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

(Score is Weight)

Hatch Week 11 Day 2

GOAL: EFFORT | RPE 4-5 — Day two feels from last week. Nothing heavy, but simply moving the legs through some Squats to help pump some fresh blood through and help with recovery. If we weren’t in the middle of a Front Squat cycle we would be testing our 1RM FS next week but we will hold off for now. We’ll still see some Squat volume leading through the NCMETCON Oly Cycle to help keep strength up for we can crush our old 1-RM FS!