NCCOMPETE – Sat, Dec 17

15
Dec

NCCOMPETE – Sat, Dec 17

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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

10 ROUNDS FOR TIME

1 Rope Climb*

100m Run

*Option for legless.

(Score is Time)

GOAL: SPRINT | RPE 8-9 — This was done years ago as a regional event. Make sure to get a big jump and pull coming back from the run. This should be an all out full send!

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

10 Ring Rows

5 BB Upright Rows

10 Box Step-Ups

:20 Hollow Hold

Into…

AMRAP x 4 MINUTES

5 Hang High Pulls

5 Hang Muscle Cleans

10 Elbow Punches

5 Box Jumps w/ Step Down

8/6 Cal Rows

Workout

Metcon (Time)

FOR TIME*

25 Ring Muscle-Ups

50 Hang Power Cleans (155/105)|(115/75)

75 Box Jumps (24/20)

100/75 Cal Row

*Partition as Needed and Complete in Any Order to Complete All the Work.

(Score is Time)

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

RMU Option 1: Burpee Chest to Bar Pull-Ups

RMU Option 2: Burpee Pull-Ups

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

2 ROUNDS FOR TIME*

20 Ring Muscle-Ups

40 Power Cleans (155/105)|(115/75)

60 Box Jumps (24/20)

80/65 Cal Row

*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.

(Score is Time)

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

RMU Option 1: Burpee Chest to Bar Pull-Ups

RMU Option 2: Burpee Pull-Ups

C. STRENGTH / GYMNASTICS

Metcon (Weight)

ON A 10:00 RUNNING CLOCK…

Buid to a Mod-Heavy Complex…

1 Hang Squat Clean

+

2 Push Jerks

(Score is Weight)

GOAL: EFFORT | 6-7 — COMPLETE BEFORE METCON. Think of this as skill work. Weight shouldn’t be crazy heavy and the focus should be on speed underneath along with snappy PJ’s!