CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

15 Ground to Overhead (135/95)

12 Ground to Overhead (185/135)

9 Ground to Overhead (225/155)

-10:00 Hard Cap-

(Score is Time)

KG BB 1: (60/42.5)

KG BB 2: (85/60)

KG BB 3: (100/70)
Goal: Be smart in the first set in order to manage sets 2 and 3. The race in this workout for most starts in the set of 12 and might be a dead end for others in the final set. In the final set, intentional singles at a heavy load.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

20 Single Unders

10 Right Leg SU

10 Left Leg SU

20 Alternating Legs SU

10 Left/Right Hop SU

10 Forward/Back Hop SU

:20 Single + Single + High Jump

10 Single Tap Penguin Hop

10 Double Tap Penguin Hop

:20 Single + Single + Double

:20 Double Under Practice*

Into…

2 ROUNDS

10 BB Good Morning

20 Shoulder Taps

5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

Strength

Metcon (Weight)

E2MOM x 14 MINUTES

5 TNG Deadlifts

Immediately into…

:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

6 Deadlifts (315/225)|(225/155)

12 No Push-Up Renegade Row (35/20)|(20/10)*

72 Double Unders

(Score is Time)

KG BB:(143/93)|(100/70)

KG DB: (15/9)|(9/7)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :50 EZ Bike w/ Nasal Breathing Only

MIN 2 – :50 Hollow Rocks

(No Measure)
Goal: This is a recovery and mechanics session. Move at a pace that keeps your breathing under control. For the Hollow Rocks, demand more out of the position today by trying to press the low back into the ground and rocking slowly. Feet 6″ off the ground at the start.