NCCOMPETE – Mon, Nov 7

5
Nov

NCCOMPETE – Mon, Nov 7

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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

5 SETS

ON A 2:00 RUNNING CLOCK…

15 Toes to Bar

Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Total Reps of Shoulder to Overhead)

KG BB: (70/47.5)|(52.5/35)

GOAL: EFFORT | RPE 6-7 — Thursday METCON was too good to miss. TTB should be unbroken for the majority of the sets. Aim for 1 big set when you pick up the bar, a quick rest, and then another big set until the buzzer. Aim for 15+ each set.

B. NC60

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :45 Bike

MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs

MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings

MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows

*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.

Workout

Metcon (AMRAP – Rounds and Reps)

3 SETS

AMRAP x 5 MINUTES*

18 Russian KB Swings (70/53)|(53/35)

12 Ring Rows

8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

(Score is Lowest Rounds and Reps)

KG KB: (32/24)|(24/16)

Finisher

Metcon (No Measure)

2-3 SETS

25 Banded Tricep Push-Downs

25 Banded Lat Push-Downs

25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – 10-15 Chest to Bar Pull-Ups

MIN 2 – 15-20 Banded Lat Pushdowns

MIN 3 – :50 EZ Row

(No Measure)

GOAL: QUALITY | RPE 4-5 — Building some C2B capacity for our Sunday workout. If you want to practice the butterfly C2B, today is the day to practice but consider lowering the reps to allow for quality/ consistent sets. Banded Lat Push-Downs will both fatigue/ build lat awareness so keep these slow and steady.