Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Distance)

5 SETS

ON A 2:00 RUNNING CLOCK…

20 Toes to Bar

Max Distance HS Walk*

-Rest 1:30 b/t Sets-

*Count in increments of 5ft.

(Score is Total Distance)

GOAL: EFFORT | RPE 6-7 — This one goes out to the gymnastic ninjas out there! This is going to be a fun opportunity to work on both TTB capacity AND HS Walking under fatigue. As grip/ midline get taxed work on 2 sets tops for the TTB and always aim for at least 1:00 on the HS Walk!

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Cal Bike*

Into…

2-3 ROUNDS (Time Permitting)

8 Long Lunge + PVC Pass Thru

8 Scarecrow Snatch

8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3)

8 Air Squats w/ :01 Pause at Bottom**

*MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN 3 – Mod+ Pace.

**R2-3 = PVC Overhead Squats

Strength

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 Power Snatch

+

1 Hang Power Snatch

+

1 Overhead Squat

*Start Light and build to a Moderate weight.

(Score is Weight)

Workout

“FANCY NANCY” (Time)

10 ROUNDS FOR TIME

12/10 Cal Bike

7 Hang Squat Snatch (75/55)|(65/45)

(Score is Time)

KG BB: (35/25)|(30/20)
NOTE: New Benchmark

C. STRENGTH / GYMNASTICS

Back Squat (1×10 / 1×8 / 1×6 / 1×6 / 1×6)

1.)

1×10 @ 60%

1×8 @ 65%

1×6 @ 70%

1×6 @ 75%

1×6 @ 80%

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

Front Squat (1×5 / 1×5 / 2×5)

2.)

1×5 @ 60%

1×5 @ 70%

2×5 @ 75%

GOAL: HEAVY | RPE 6-7 — Here we go again! Weight isn’t crazy but the volume will getcha! Let’s really work on a controlled descent to the bottom and a quick stand up to train the bodies to move well under increasingly heavy loads. I also want to challenge all of you to not use a belt unless you HAVE TO!