Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

2-4-6-8…and so on

Burpee Over Barbell

C2B Pull-Ups

Immediately Into…

ON A 4:00 RUNNING CLOCK…

Max Power Snatch (155/105)

*Every 3 Reps of PS = 1 Round, if you don’t finish a full round add the remaining reps to your reps total.

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

AMRAP x 6 MINUTES

3 Push up to Pike*

6/6 DB Deadlift

6 DB Front Squat

6/6 DB OH Press

*Pause :02 at the top of the pike.

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :45 DB Overhead Hold, Handstand Hold, or Handstand Walk Practice*

Min 2 – :45 EZ Pace Row

*Athlete Choice for practicing overhead strength and stability

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

300/200m Row

10 Handstand Push-Up

20 Alt. DB Snatch (50/35)|(35/25)

20 Wall Balls (20/10)

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back & Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 4 of Simple Oly Cycle — focus on intentional set-up, heavier loads, and 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 (3×2)

3×2

Snatch @ 65-70% 1RM

(Score is Weight)

Snatch (5 x 1-1)

5 SETS*

1-1

Snatch @ 70-80% 1RM

*In each rep, we want a new and intentional setup

(Score is Weight)

Snatch Pull (3×3)

3×3

Snatch Pull @ 110% of 1RM

(Score is Weight)