CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

10/8 Cal Bike

-Rest Equal Time-

12/10 Cal Bike

-Rest Equal Time-

15/12 Cal Bike

-Rest Equal Time-

20/15 Cal Bike

-Rest Equal Time-

15/12 Cal Bike

-Rest Equal Time-

12/10 Cal Bike

-Rest Equal Time-

10/8 Cal Bike

*Bike must reset to 0 every new set. No rollover cals.

(Score is Time)
GOAL: Oh no we didn’t. Oh yes we did. Another crack at this one. Beat your previous time. Do not hold back. You know what it feels like…you have to get right between the ears. In a workout like this the only thing that will hold you back is how badly do you want to hurt.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row*

MIN 2 – 15 Jumping Jacks + 10 Tuck Ups

MIN 3 – :45 Lungester**

MIN 4 – 10 Scap Push-Ups + 10 Scap Pull-Ups

*1st Round EZ-Mod pace, 2nd Round Mod-Hard pace

**1 Lungster = Lunge + Lunge + Squat

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 18/15 Cal Row

MIN 2 – 12 Knees to Elbow

MIN 3 – :50 Max Crossbody Mountain Climbers

(Score is Lowest Reps of Mt. Climbers)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Doorway Stretch (L)

1:00 Doorway Stretch (R)

1:00 Bar Hang

2:00 Frog Stretch

(No Measure)

C. STRENGTH / GYMNASTICS

Snatch Balance (3×3)

*Moderate loading, heavier from previous weeks. Speed is still the priority.

(Score is Weight)

GOAL: Speed underneath the bar and getting comfortable in the pocket.

Snatch Pull (3×1)

@ 85% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Percentages keep coming up from previous week but still have to see a FULL extension on each rep.

Snatch (3×1)

@ 85% of 1-Rep Snatch

-Rest as Needed b/t Sets-

(Score is Weight)

GOAL: Each rep should be a very intentional single. Stick every rep.