CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

15/12 Cal Bike

5 D-Ball Over Shoulder (150/100)

20 Alt. Pistols

(Score is Rounds + Reps)

-Immediately move on to Part 2-
GOAL: METCON | RPE 8 | We want to see a steady pace on the Bike. This won’t bring the heart rate down but this will give us a chance to get control of our heart rate, so not quite a recover but a repeatable pace. Then nonstop on the D-Ball, does not have to be fast but we want to keep moving. Aim for unbroken or 2 sets on the Pistols. Make sure we are able to repeat the effort each round.

COMPETE | PART 2

Back Squat (ON A 5:00 RUNNING CLOCK
Build to a Heavy 3-Rep Back Squat
)

(Score is Weight)

GOAL: STRENGTH | RPE 9 | Bar may start loaded and on the rack. We want to get a challenging first attempt in however it should be something we know we will make. Again we are looking for a total of 3 attempts in this time frame. The legs are going to be feeling it after part 1 for sure, so use the first attempt to really get a gauge of how much of a toll the meton took on them and decide your next jump from there. However, give yourself an idea of what we want to get to.