Monday

29
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

500m Row

15 DB Hang Power Clean (50/35)

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

2 Wall Walks

10 DB Plank Taps

6/6 DB Arnold Press

8 Up Downs

Strength

Shoulder Press (2RM)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 15 MINUTES*

Min 1 – 8-12 Strict Press (95/65)|(65/45)

Min 2 – 8-12 Power Snatches

Min 3 – 8-12 Burpees Over Bar

*Athlete choice on reps for all three movements.

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 1 of Simple Oly Cycle — focus on speed and mechanics followed by overloaded pulling

Snatch (5×7)

5×7

Snatch @ 45-50% 1RM

(Score is Weight)

Snatch (5×5)

5×5

Snatch @ 50-55% 1RM

(Score is Weight)

Snatch (5×3)

5×3

Snatch @55-60 % 1RM

(Score is Weight)

Snatch Grip Deadlift (5×5)

5×5

Snatch DL @ 100% 1RM Snatch

(Score is Weight)