NCCOMPETE – Mon, Dec 5

3
Dec

NCCOMPETE – Mon, Dec 5

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)

C. STRENGTH / GYMNASTICS

No Additional Strength. We have a lot to get after the remainder of the week so call it an early day and prep for tomorrow! (No Measure)