CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

10/8 Cal Ski

10 Wall Balls (20/14)

1 Snatch (185/135)

-Rest 1:30 b/t Sets-

*Reset at the beginning of each AMRAP

(Score is Lowest Rounds + Reps)

GOAL: HEAVY | RPE 6-7 — Do you push the pace through the first two movements to give yourself more time to prep for the heavy bar or do you ride steady throughout? That is going to be the test for today. Either way use the Strength as a guide for your loading if you need to go lighter…you should have a weight you can for sure hit even when fatigued.

B. NC60

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

10/10 Ankle Rollouts

8 Bootstrappers

8 Alt. Bird Dogs

Into…

AMRAP x 5 MINUTES

30 Single Unders*

6 Alt. Lunges

6 Push-Up to Pike

6 Alt. Knee Raises

* Switch to Double Unders at halfway

Bench Press (6-4-2-6-4-2*)

*Start Moderate and build to Heavy. Second wave should be heavier than the first.

(Score is Weight)

Strength

Workout

Metcon (AMRAP – Reps)

“TABATA”

8 ROUNDS EACH, :20 ON / :10 OFF

TABATA 1 – Single DB Front Squat (35/20)|(20/15)

TABATA 2 – Knees to Elbow

TABATA 3 – Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (15/10)|(10/7.5)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 x 10 SETS

1 Snatch

+

1 Hang Squat Snatch

+

1 Overhead Squat

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Last week we saw a similar Clean Complex so we now transition to the Snatch. Start light as jumps will be smaller than the Clean focus on fully extending the hips before pulling underneath!