Monday

12
Feb

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 GOAT Gymnastics (Pick 2)*

MIN 2 – :45 EZ Cardio

*Goal is to find a rep range that allows you perform intentional, unrushed reps within the :45 period. Perform (2) movements alternating between them every other round.

(No Measure)
GOAL: QUALITY | RPE 4-5 — Practice, practice, practice! Keep working your weaknesses until they are your strengths. Pick two movements this week and alternate every other round. The Open starts next week…

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 10 Up-Downs + Max Plank

MIN 2 – 10 Barbell Deadlifts + Max Groiners

MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches

MIN 4 – 10 Jump Squats + Max Boot Straps

Strength

Metcon (Weight)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy Complex of…

1 Clean Deadlift

+

1 Hang Power Clean (Below the Knee)

+

1 Power Clean

(Score is Weight)

Workout

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

KG BB: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body. Perform after your GPP & Conditioning. Do not skip these opportunities to improve your ROM, strengthen your body, and perfect your movement.

Open starts next week…we are fine tuning now and making sure we are primed for what comes out of the hopper!

(No Measure)