Monday

16
Apr

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…