CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Snatches (70/50)

100m Run

10 Strict Deficit HSPU (4′ Def)

(Score is Time)

GOAL: EFFORT | RPE 6-7 — A play on one of the Rogue invitational events. Slightly lighter DB/ volume than the athletes saw during the invitational but the goal should be to keep the Snatches steady w/ minimal rest b/t reps. Use the Run as recovery and aim to keep consistent sets on the Strict HSPU.

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

10/8 Cal Row

10 Sumo Stance Good Morning

5 Inchworms

5 Kang Squats

15 Glute Bridges

Strength

Deadlift (5-4-3-2*)

*Start Moderate and build to Heavy.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60/50 Cal Row

50 Sumo Deadlifts (205/145)|(145/100)

50 Hand Release Push-Up

30/25 Cal Row

25 Sumo Deadlifts

25 Hand Release Push-Ups

(Score is Time)

KG BB: (90/65)|(65/45)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“UP IN ARMS”

3-4 SETS

50 Banded Curls

50 Tricep Pull-Downs

25 Twisting DB Curls

25 Single DB Overhead Tricep Extensions

-Rest :30-

1:00 Plate Gun Hold

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — This is going to BLOW UP the arms! Keep the band/DB’s Moderate so you can keep these sets mostly unbroken or to two sets tops! Rest should be an EZ pedal on a bike for 2:30-3:00 but take the time you need. Hope you didn’t wear sleeves for this one!