CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

6 SETS

12/10 Ski Erg

10 Box Jump Overs (24/20)

8 Alt. DB Snatches (75/50)

2 Hang Squat Cleans (205/145)*

-Rest 3:00 b/t Sets-

*Option to go heavier.

(Score is Slowest Time)

GOAL: SPRINT | RPE 8-9 — Lats/ legs are going to be TOAST after this. Really push the first two movements and keep the second two movements heavy and unbroken. EZ Bike ride b/t sets.

B. NC60

Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

5 Scap Pull-Ups

5 Scap Push-Ups

5 Banded Pull Aparts

5 Banded Flys

Into…

2-3 ROUNDS (Time Permitting)

:30 Bike @ Mod Pace

5 Kip Swings

10 Ring Rows*

5 Push-Up to Pike

*Option for Jumping Pull-Ups in round 2.

Strength

Bench Press (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)

*Retest from week of 6/27/22.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

300m Run

12/10 Cal Bike

15 Pull-Ups

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

MIN 1 – Max Rope Climbs*

MIN 2 – :50 EZ Cardio Choice

*Option for legless.

(Score is Total Rope Climb Reps)

GOAL: QUALITY | RPE 4-5 — Skill work to prep for our Saturday workout. Focus on closing the hips to get the feet as high as possible to clamp high and get up the rope fast!