CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
800m Run
50 Alt. DB Hang Snatch (50/35)
25 Strict Ring Dips
7 Wall Walks
600m Run
40 Alt. DB Hang Snatch
20 Strict Ring Dips
5 Wall Walks
400m Run
30 Alt. DB Hang Snatch
15 Strict Ring Dips
3 Wall Walks
(Score is Time)
GOAL: GRIND | RPE 4-5 — Workhorse workout to start the week off. Goal is to get faster as the runs decrease, so don’t go out hot that results in a crash and burn. Aim to keep the Snatches unbroken and the Ring Dip/ Wall Walk combo will smoke the shoulders/ triceps, but keep the RD’s to 3-4 sets and the Wall Walks should average :30ish per walk.
B. NC60
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
8 Samson Lunges
8 Bird Dogs
8 Scap Pull-Ups
Into…
2-3 ROUNDS
8 Alt. Medball Lunges + Press
8 Alt. Medball Cossack Squats
8 Medball Sit-Ups
Strength
Back Squat (5-5-5*)
*Start Light and build to Moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1&2 – AMRAP of…8 Burpees + 12 Toes to Bar*
MIN 3 – Max Wall Balls (20/14)|(14/10)
MIN 4 – Rest
*Pick up where you left off.
(Score is Total Reps)
KB WB: (9/6)|(6/5)