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)