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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 SETS

6-5-4

Power Snatches (135/95)

12-10-8

Chest to Bar Pull-Ups

-Rest 1:30 b/t Sets-

(Score is Total Time)

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

GOAL: SPRINT | RPE 6-7 — Try to keep the P Snatches unbroken for each set. Take walk to the rig to recover and hop right up to knock out unbroken C2B’s. This should take about 3:00-3:30 tops meaning the you won’t get a full recovery during the rest, but keep your breathing deep to lower the HR before diving back in.

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

:30 Cardio of Choice

20 Shoulder Taps

10 BW Good Mornings

5/5 Single Arm DB Bent Over Row

Workout

Metcon (No Measure)

3 SETS FOR QUALITY

2:00 Cardio Choice

20 Alt. Russian Twists

20 Empty Barbell Bent Over Row*

10/10 SA DB Deficit Push-Ups

10/10 SA DB Upright Row (Athlete Choice, Moderate)

20 Empty Barbell Good Mornings

20 Alt. Russian Twists

2:00 Cardio Choice

-Walking 1:00 Rest b/t Sets-

*Option for Pronated or Supinated Grip.

(No Measure)

Optional Finisher

Metcon (No Measure)

4 SETS (:40 ON/ :20 OFF)

MOVT 1 – Sit-Ups

MOVT 2 – Hollow Body Rocks

*1 SET= MOVT 1 + MOVT 2.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 x 10 SETS*

1 Power Snatch

+

2 Hang Power Snatch

(Score is Weight)

GOAL: HEAVY | RPE 4-5 — Heavy will be relative today based off how you are feeling from Chad. If you have the capacity to go heavy and keep movements crisp then do so, otherwise keep loading moderate and build to slightly past workout weight.