Monday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (1 Rounds for time)
7 SETS
30/25 Cal Bike*
*Perform at RPE 4-5 Pace…Very comfortable but couldn’t hold a conversation. All sets MUST be within :03 of one another.
-Rest 2:00 b/t Sets-
(Score is Slowest Time)
GOAL: QUALITY | RPE 4-5 — Goal is to sustain, sustain, sustain. You should be able to say some words but not hold a full conversation. Try nasal breathing for the entire effort.
B. NC60
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
1 ROUND
1:00 Row @ Easy Pace
10 PVC Lunge + Pass Through
10 Push-Up to Pike
Into…
2 ROUNDS
:30 Row @ Mod Pace
8 Barbell RDL
8 Barbell Behind the Neck Strict Press
8 Barbell Back Squat
Into…
1-2 ROUNDS
:30 Row @ Hard pace
6 Barbell Hang High Pull
6 Barbell Behind the Neck Push Press
6 Barbell Alt. Back Rack Lunges
Strength
Snatch (Heavy 1-Rep )
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep
(Score is Weight)
Week 8 of 8
Workout
Metcon (Time)
3 ROUNDS FOR TIME
500/400m Row
6 Power Snatches (135/95)|(95/65)
12 Alt. Back Rack Lunges
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
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.
or…
ON A 20:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…