Monday

27
Nov

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 18 MINUTES

MIN 1 – 12/10 Cal Bike

MIN 2 – 7 Hang Clean & Jerks (135/95)

MIN 3 – 15 Burpees Over Bar

(No Measure)
GOAL: EFFORT | Doable throughout but you’re gonna need to pace throughout. Do not overshoot any of these efforts…think about a pace that completes the task, allows you to transition easily BUT DOESN’T wreck you. Any ONE of these efforts at 100% will make the rest of this workout horrible. Sustainable.

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP)

8 PVC Pass Through + Lunge

8 Push-Up to Pike

8 Cat Cows

Into..

2 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

Strength

Overhead Squat (3×5-7)

Tempo: (3111)

*Weight stays Moderate to Moderate+ for All Sets

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

KG DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice any gymnastics skill that is lagging. Low intensity, intentional reps. Practice NOT training.

(No Measure)
GOAL: QUALITY | Practice is not training. Low intensity, intentional, lower stress, try something new. Whatever you do, do not turn this into a workout. This is your time to build confidence or refine.