CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

6 Box Crawl Overs (48/40)

12 Alt. DB Power Cleans (75/50)

18 GHD Sit-Ups

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — Main focal point today is the GHDs. While it’s not a lot of volume in one set, they will begin to tax the hips/ abs meaning the tall Crawl Overs and Heavy DB Cleans are going to get very tough. Aim to keep rounds to under 3:00 and keep transitions quick!

B. NC60

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

5 Burpees

6 Air Squats

7 Empty Bar Deadlifts

Into…

1-2 ROUNDS (Time Permitting)

7 Snatch Grip Deadlifts

7 Snatch High Pulls

7 Muscle Snatch

7 Behind the Neck Push Press (Shoulder Width Grip)

Strength

Snatch (EVERY 1:30 x 10 SETS
2 Snatches*)

*Start Moderate and build to something Heavy. Snatch can be either Squat or Power

(Score is Weight)

Week 7 of 9

Workout

Metcon (Time)

4 SETS

10 Deadlifts (115/75)|(75/55)

8 Hang Power Snatch

6 Shoulder to Overhead

4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)

C. STRENGTH / GYMNASTICS

Power Snatch (5×2*)

1.) 5 SETS

2 Power Snatches from Blocks @75-80%*

*Bar should start below knees.

(Score is Weight)

 -Short Rest b/t Part 1 & Part 2.

Snatch Pull (5×2)

2.) 5 SETS

2 Snatch Pulls*

*Set 1+2 @ 100%%

Set 3+4 @ 105%

Set 5 @ 110%

(Score is Weight)

GOAL: HEAVY | RPE 4-5 — COMPLETE BEFORE METCON. Similar strength we saw for the Clean last week, so remember today is about building acceleration from BTK. If you need to lighten your %’s to make sure lifts are crisp and snappy do so! If no access to blocks, use a stack of plates but be careful of the rerack back down. Focus on the big shrug after hip extensions during the Pulls.