CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

12-9-6-9-12

Hang Power Snatch (115/75)

16-12-8-12-16

Alt. Pistols

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This might feel like a little bit like a sprint but the legs are going to be thrashed. Aim to keep the HPS unbroken and use the Alt. Pistols as “recovery.”

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

:30 Bike @ Mod Hard

6 Med Ball Deadlifts

6 Med Ball Thrusters

6 Med Ball Sit-Ups

Bench Press (5-5-5-5*)

*1+1/2 Bench Press

Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.

(Score is Weight)

Workout

Strength

Part 1 (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

4-6-8-and so on…

Cal Bike

Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Part 2 (Time)

FOR TIME

50/40 Cal Bike

50 Wall Balls

(Score is Time)

KG WB: (9/6)|(6/5)

C. STRENGTH / GYMNASTICS

Part 1 (No Measure)

2-3 SETS

5-7 Big Kip Swings

10-12 Slow Banded Tuck-Ups

-Rest As Needed b/t P1 & P2-

(No Measure)

Part 2 (AMRAP – Reps)

TABATA

8 SETS (:20 ON/ :10 OFF)

Toes to Bar

(Score is Reps)

GOAL: QUALITY | RPE 4-5 — P1 is going to act as a primer focused on lat engagement along with maintaining that tension while closing the hips. The second position in the Tabata will add a grippy challenge but you saw TTB Tabs a few weeks ago so see if you can hold 1-2 more reps from last time you did this!