CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

14 Chest to Bars

5 Front Rack Lunge-Lunge-Squat (115/75)

7 Bar Muscle-Ups

5 Burpee Box Crawl Overs (48/40)

*1 Rep= Lunge (R) + Lunge (L) + Front Squat.

(Score is Round + Reps)

GOAL: EFFORT | RPE 6-7 — A variation of the Thursday NCMETCON workout that levels up the gymnastics and the BB weight. Goal is to keep gymnastics to 2 sets tops, keep the BB movement unbroken, and “”recover”” on the BBCO. Remember these can be completed by getting the knees or the feet on top of the box, but the trick is tucking the knees as close to the chest as possible when you jump up!

B. NC60

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10 PVC Pass-Thru

5/5 Alt. DB Deadlifts

5/5 Alt. DB Curl to Press

10 Scap Push-Ups

:20 Tuck Hold

Into…

2 ROUNDS

10 OHS w/ PVC

14 Alt. DB Russian Swings

10 Sit-Ups

:20 Plank

Strength

Snatch (2-2-2-2*)

*Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week.

(Score is Weight)

Week 8 of 9

Workout

Metcon (Time)

6 SETS

ON A 2:00 RUNNING CLOCK…

18 Alt. DB Hang Power Snatch (50/35)|(35/20)

12 Sit-Ups

Max Plank Hold in Time Remaining…

-Rest :30 b/t Sets-

(Score is Shortest Time in Plank)

KB DB: (22.5/15)|(15/10)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) 5 SETS

1 Muscle Snatch

+

1 Hang Muscle Snatch

-Rest As Needed b/t Sets-

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Balance (5×2)

2.) 5 SETS

2 Snatch Balances

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: QUALITY | RPE 4-5 — Keep this light today folks! This is our final opportunity to get some positional work in for the Snatch. Fast hips/ turnover on P1 to dial in speed up and then P2 we work on speed under. Move your feet fast, and practice pausing at the bottom to help get comfortable down there. That can be the make or break of a heavy lift!