Monday

16
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for reps)

4 SETS

AMRAP x 2 MINUTES*

2 Bar Muscle-Ups

4 Strict Handstand Push-Ups

6 Wall Balls (30/20)

-Rest 1:00 b/t Sets-

*Reset at the top of Each Set.

(Score is Lowest AMRAP)

GOAL: SPRINT | RPE 8-9 — OHHHH BABY! Starting the week off with a BANG! Goal should be 2-3 per round but the challenge is going to be start high and then maintain for the next 3 rounds. Keep your stations close so your transitions are fast. If the SHSPU go, adjust to kipping but make a note in your scores!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Alt. Samson Stretches

8 Up-Down + 2 Scap Push-Ups

8 Slow Push-Ups (Knee Push-Ups Optional)

:10 Top of the Dip Hold*

:10 Bottom of the Dip Hold*

*Complete both holds on Box.

Into…

2 ROUNDS

6 Clean Deadlifts

6 Cuban Presses*

6 Muscle Cleans

6 Push Press

*Complete an upright row, flip the elbows through so the bar is now in the FR, and then complete a Strict Press. Trace the movements back to get to the start position.

Extended Warm-up

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 2-3 Ground to Overhead*

MIN 2 – 3-5 Strict Ring Dips or Slow Box Dips

*Start Light-Mod and build up to and possibly past workout weight. Clean & Jerk preferred.

(Score is Weight)

Workout

“ELIZA & BETH” (Time)

FOR TIME

9-7-5

Ground to Overhead (185/135)|(135/95)

21-15-9

Ring Dips

-Rest 3:00-

15-12-9

Ground to Overhead (95/65)|(65/45)

21-15-9

Burpees Over the Bar

(Score is Total Time)

KG BB1: (85/60)|(60/42.5)

KG BB2: (42.5/30)|(30/20)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Back Squat (1×8 / 1×8 / 1×6 / 1×6)

1.)

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

-Rest As Needed b/t Sets-

(Score is Weight)

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

Front Squat (1×5 / 1×5 / 1×5 / 1×5)

2.)

1×5 @ 60%

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

(Score is Weight)

Hatch Week 3 Day 1

GOAL: HEAVY | RPE 6-7 — Week 3 Grinds on! You know the deal — working up to a 1×6 at 85% and 1×5 at 80%. These should still be pretty smooth with an RPE of 6-7…follow the plan!