Monday

23
Oct

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

“FIGHT GONE BAD”

3 ROUNDS FOR MAX REPS

1:00 Wall Ball (20/14)|(14/10)

1:00 Sumo Deadlift High Pull (75/55)|(45/35)

1:00 Box Jump (20)

1:00 Push Press

1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)
GOAL: EFFORT | Who is getting 350-400+ reps today? Play to your strengths but you gotta get the high volume reps in on the BJ and Push Press. The row is typically an “off” period for a lot of athletes but can you hold between 10-15 cals then turn it on for the final round.

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

200m Run

10 Slow Banded Pull-Downs

8 Push-Up to Pike

6 Barbell Snatch Grip RDL

4 Up-Downs

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Pull-Ups

9 Hand Release Push-Ups

3 Power Snatch (135/95)|(95/65)

*Option to go heavier

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Bench Press (1-1-1-1-1*)

Set 1 – Moderate-Heavy

Set 2 – Moderate-Heavy+

Sets 3-5 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Let’s see what you got for your heavy single! Make sure you warm-up to moderate -heavy before your first working set.