Monday

2
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Enjoy the 4th and get outside!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 5 MINUTES*

MIN 1 – :30 Arms Only + :30 Arms + Body

MIN 2 – :30 Half Slide Rowing + :30 Full Slide Rowing

MIN 3 – Full Slide Rowing @ 20-24 SPM

MIN 4 – Full Slide Rowing @ 22-26 SPM

MIN 5 – Full Slide Rowing @ 24-28 SPM

*This is meant to be 5:00 continuous rowing to work positions and then to figure out spm for the workout!

Into…

2 ROUNDS

10 Alt. Groiners

10 WB Thruster

:10 Dead Hang

10 Ring Rows

Workout

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here
Alt. Cal Row: 80

Thruster Weights: (45/35)|(35/25)

Wall Ball Weights: (20/14)|(14/10)

KG BB: (20/15)|(15/12)

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

NOTE: New Hero Workout.

C. STRENGTH / GYMNASTICS

Back Squat (1×10 / 1×8 / 1×6 / 1×4)

1.) Back Squat

1×10 @ 60%

1×8 @ 70%

1×6 @ 75%

1×4 @ 80%

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t Part 1 & Part 2-

Front Squat (1×5 / 3×5)

2.) Front Squat

1×5 @ 60%

3×5 @ 70%

(Score is Weight)

Hatch Week 1 Day 1

GOAL: HEAVY | RPE 6-7 — STOKED to dive into Hatch and get everyone some tree trunk legs! While there are percentages remember you do not need to force what is not there, if you need to dial back the loading you should…that goes for all our squat session over the next 12 weeks! Quick Disclaimer, if you do not have a 1-Rep FS test it today and then move this session to tomorrow.