Monday

12
Aug

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2-4-6-8…and so on

Alt DB Snatch (50/35)

Alt. Pistol Squats

Burpees

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

2-3 ROUNDS

1:00 Row

10 BB Good Morning

20 Shoulder Taps

5 Push-Up to Pike

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

30/20 Cal Row

15 Deadlifts (225/155)|(155/105)

12 Handstand Push-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 3 of Simple Oly Cycle — focus on crisp mechanics and every rep looking the same followed by overloaded pulling

Snatch Balance (3×5)

3×5*

Snatch Balance @ Moderate-Light to Moderate

*Pause :01 in the bottom of the receiving position then stand to complete the rep. Less time under tension, more speed.

(Score is Weight)

Snatch (5×3)

5×3

Snatch @ 60-65% 1RM

(Score is Weight)

Snatch (5 x 1-1-1)

5 SETS*

1-1-1

Snatch @ 70% 1RM

*In each rep, we want a new and intentional setup with little to rest between reps.

(Score is Weight)

Snatch Pull (5×3)

5×3

Snatch Pull @ 100% of 1RM

(Score is Weight)