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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

10 ROUNDS FOR TIME

10 Push Press (95/65)

30 Double Unders

(Score is Time)

GOAL: SPRINT | RPE 6-7 — 10 rounds seem like a lot but they will fly by. Keep your PP’s unbroken, and DU to :20-:25 tops. It is very doable to EMOM this or even go faster. Shoulders will be juiced up from DOUBLE DOWN which will be a nice added challenge for this light barbell!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Alt. PVC Pass Thrus + Lunge

10 Air Squats w/ :01 Pause at the Bottom*

10 V-Ups**

8 Up Downs

*Round 2 complete Jumping Air Squats to Target

**Round 2 complete Kipping Knees to Chest

Into…

1 ROUND

10 PVC Snatch Grip Deadlifts

10 PVC OHS

10 PVC Behind The Neck Push Press

8 Kipping Knee Raises or Toes to Bar

Strength

Metcon (Weight)

4 SETS*

2 Pausing Snatch Deadlifts**

+

1 Snatch Pull

-Rest As Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Snatch. Option to build if perfect mechanics are maintained.

**1 Rep= Pause 2″ from floor, below the knee, above the knee, stand tall, and then lower the bar back to the floor to start next rep.

(Score is Weight)

Week 4 of 9

Workout

“DOUBLE DOWN” (Time)

4 ROUNDS FOR TIME*

22 Toes to Bar

11 Overhead Squats (165/115)|(125/85)

*Each time you break during a set of 22 T2B (no penalty when finishing the set)…perform 10 Jumping Air Squats to 6″ Target. Each time you break during a set of 11 OHS (no penalty when finishing the set)…perform 5 Up-Down Over Bar.

(Score is Time)

KG BB: (75/52.5)|(57/39)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 2:00 x 7 SETS*

2 Snatch Balances

+

1 Overhead Squat

*Start Moderate and end Heavy.

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON, This is going to be great added prep for this challenging benchmark workout! Make sure the Snatch Balance is a blend of a fast drop underneath the bar + a fast/ strong punch out OH to create stability. Goal should be to work well past workout weight for DOUBLE DOWN.