Monday

20
Nov

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR RECOVERY

2k Row

(No Measure)
GOAL: QUALITY | Complete as your LAST effort of the day. Nasal breathing only…steady state cardio. Breath and sweat!

B. NC60

Warm-up

Warm-up (No Measure)

3 SETS (8:00 CAP… Get as far as you can)

200m Run

10 Up-Downs

8 Deadbugs

8 Push-Up to Pike

10 Barbell RDL

Strength

Deadlift (Build to a Heavy 5-Rep “Library” Deadlift*)

ON A 20:00 RUNNING CLOCK…

*All lifts must be “library” quiet.

(Score is Weight)

Workout

DIANE (Time)

FOR TIME

21-15-9

Deadlift (225/155)|(155/105)

Handstand Push-up

(Score is Time)

KG BB: (100/70)|(70/55)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

C. STRENGTH / GYMNASTICS

Split Jerk (5-3-1-1-1-1-1)

Set of 5 – Mod

Set of 3 – Mod-Heavy

Sets of 1 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Build to a heavy single Split Jerk. Take from rack or from blocks.