Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

10 SETS

12/10 Cal Bike

-:15 Rest-

15′ HS Walk

-:15 Rest-

(Score is Time)

Metcon (Time)

5 ROUNDS FOR TIME

8-12 Unbroken Chest 2 Bar Pull-Ups*

35 Unbroken Double Unders

*Choose a number of Pull-Ups that challenges you but you think you can accomplish. All PU and DU must be done unbroken. For the DU, if you trip-up…start the set over until you complete 35 unbroken.

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

200m Run

Into…

3 ROUNDS

10 Step-Ups

5/5 Moose Antlers

10 Elbow Punches

5 Strict Press

Following the warm-up go into a quick review of the Push Press then go into your teaching of getting after a max Box Jump.

Skill

Metcon (Distance)

ON A 12:00 RUNNING CLOCK…

Find a Max Height Box Jump*

*Max one step into Jump. Step or climb down mandatory.

(Score is Height)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

9 Box Jump Overs (24/20)

6 Push Press (115/75)|(75/55)

200m Run

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

*Start moderate and build to heavy set of 10 for both lifts. Rest at least a FULL 10:00 b/t your two tests. You should warm-up with moderate+ loads prior to any working sets. Hitting 9 or 10 tough reps with sound mechanics in that final set is the goal. If you are able to perform 11+ you’ve gone too light. If you are 8 reps or less, you’ve gone too heavy.

Power Snatch (1×10)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Set of 10 Power Snatch

(Score is Weight)

Clean and Jerk (1×10)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy Set of 10 Power Clean & Jerk

(Score is Weight)