Monday

3
Sep

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (1 Rounds for time)

3 SETS

2 ROUNDS

12 Alt. DB Goblet Box Step-Overs (70/50)|(24/20)

24 Box Jump Overs

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

GOAL: SPRINT | RPE 6-7 — This is going to be a fun challenge! Tax the legs with the heavy Step-Overs and then SEND IT on the BJO’s. Try to step-over laterally to save time and see if you can keep times consistent from set to set. Remember, 1 SET = 2 Rounds, then you rest!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-Ups

10 Alt. Bird/ Dogs

8/8 Shoulder Rolls Forward/ Backward

5 KB Jefferson Curls

Into…

AMRAP x 5 MINUTES

5 Push-Up to Pike

10 KB Deadlifts

10/8 Cal Row

Workout

“SHARKS AND MINNOWS” (Time)

FOR TIME

200/175 Cal Row*

*Every 2:30 including 0:00, complete 10 Push-Ups + 10 Russian KB Swings (70/53)|(53/35).

(Score is Time)

KG KB: (32/24)|(24/16)
NOTE: New Benchmark

Finisher

Metcon (No Measure)

6 SETS (:20 ON/ :10 OFF)

MOVT 1 – Single DB Crush Grip Curls

MOVT 2 – Alt. DB Heel Taps

-No Additional Rest b/t Sets-

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1×5 / 1×5 / 1×5 / 1×5)

1×5 @ 60%

1×5 @ 65%

1×5 @ 70%

1×5 @ 75%

-Rest As Needed b/t Sets-

(Score is Weight)

Hatch Week 10 Day 1

GOAL: EFFORT | RPE 4-5 — Semi deload week before going for a HEAVY single next week! We will also be splitting up the BS/ FS. Based off how the week falls, our main focus is the 1-RM Snatch/ C&J so we see the FS fall on a Tuesday. Use that as your Day 1 FS work during Tuesday’s METCON but keep your sets b/t 60-70%!