Monday

19
Mar

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.