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)