Monday

30
Jul

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
GOAL: EFFORT | RPE 6-7 — A classic workout that has a lil something for everyone. Air Squats should be done 1:30 or faster…speed through these. If MUPS are a weakness break them up into 2’s/ 3’s from the get go…if you are a ninja see if you can go unbroken each set. Cleans should be fast and unbroken. Check the clock after your first round and aim to keep the same pace!

NOTE: New Benchmark.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Row*

10 Up-Downs

8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)

10 Ring Rows

*R1= 20-24SPM

R2= 24-28SPM

R3= 26-30+SPM

Strength

Bench Press (10-8-6)

Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Remember Tempo…

1st Number is ‘Down Portion’

2nd Number is ‘Down Position’

3rd Number is ‘Up Portion’

4th Number is ‘Up Position’

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

6 SETS

ON A 3:00 RUNNING CLOCK…

30/24 Cal Row

Max Reps in the Remaining Time…

ODD ROUNDS: Burpees

EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Strength

Back Squat (1×8 / 1×6 / 1×4 / 1×4)

1.)

1×8 @ 65%

1×6 @ 75%

1×4 @ 85%

1×4 @ 90%

-Rest As Needed b/t Sets-

(Score is Weight)

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

Front Squat (1×5 / 1×4 / 1×3 / 1×3)

2.)

1×5 @ 70%

1×4 @ 80%

1×3 @ 85%

1×3 @ 90%

(Score is Weight)

Hatch Week 5 Day 1

GOAL: HEAVY | RPE 6-7 — I hope you ate your Wheaties today because that 90% is going to be REAL LIFE! This is going to really tax the legs so rest as needed and mentally prep. As soon as hands are on the barbell it’s go time!