Monday

12
Mar

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Re-hit the Week 3 workout today as your only training today.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

35 Single Unders

10 Med Ball Front Squats*

10 Groiners

* Front Squats turn to Med Ball Thrusters at 3:00 minutes
Coaches Note – Quickly have athletes grab a Barbell and get ready for Tempo Teaching

Strength

Back Squat (8-8-8*)

Tempo (32X1)

*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.

(Score is Weight)

Workout

Metcon (Time)

4 SETS FOR TIME*

40 Double Unders

40 ‘Unbroken’ Wall Balls (20/14)|(14/10)**

-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must run 100m then continue the set.

**Option to use a Heavier Ball.

(Score is Total Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Re-hit the Week 3 workout today as your only training today.