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%
-Rest As Needed b/t Sets-
(Score is Weight)
-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%
(Score is Weight)
Hatch Week 2 Day 1
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!