Monday

18
Nov

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (7 Rounds for time)

7 SETS

250m Row

-Rest 1:00 b/t Sets-

(Score is Time for Each Set)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Up-Downs

10 Groiners

10 BW Squats

5 Push-Ups

Into…

1 ROUND

5 Good Mornings + 5 Kang Squats

10 Elbow Punches + 5 Front Squats

5 Burpees

5 Kip Swings

Strength

Back Squat (1×4 / 1×4 / 1×4+)

BACK SQUAT

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)

2 SETS

15-12-9

Front Squat (115/75)|(75/55)

Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS

8-10 Reps of Unbroken Squat Clean*

*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.

-At Least 2:00 EZ Bike b/t Sets-

(Score is Weight)