Monday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
10 SETS
200/150m Row
-Rest 1:00 b/t Sets-
(Score is Slowest Time)
GOAL: SPRINT | RPE 8-9 — love this all out test. All gas, no breaks. In these setups, I am looking to see if you can hit every set with 80-90% intensity WHILE ALSO not dropping off when the volume adds up.
B. NC60
Warm-up
Warm-up (No Measure)
2 Sets (10:00 Cap)
1:00 Row @ Mod Pace
10 Push-Up to Pike
10 Cat Cows
10 Moose Antlers
10 Alt. V-Ups
2 Sets
1:00 Row @ Hard Pace
8 Up-Downs
8 Glute Bridge-Ups
8 V-Ups
8 Barbell Strict Press
Strength
Split Jerk (Build to a Heavy 1-Rep *)
ON A 15:00 RUNNING CLOCK
*Push or Split Jerk
Week 4 of 8
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
500/400m Row
10 Hand Release Push-Ups*
7 Jerks (135/95)|(95/65)**
*Increase by 5-Reps Every Round
**Option for Push or Split
(Score is Rounds + Reps)
KG BB: (60/42.5)|(42.5/30)
C. STRENGTH / GYMNASTICS
Metcon (Weight)
5 SETS*
1 Hang Power Snatch
+
1 Below Knee Hang Power Snatch
*Start Moderate & Build to Heavy-ish. Warm-up prior and hit all 5 sets as working sets.
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: HEAVY | RPE 6-7 — Skillful and intentional lifting. Pushing the weight heavier than last week’s lifting. One of the keys in these complexes for me when watching athletes is seeing how FAST AND CRISP they can be from the hang and through the middle. Not ‘heaving’ the barbell…but actually exerting the proper force on the bar.