CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.
He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
To learn more about Dork click here
KB Weight: (53/35)
GOAL: GRIND | 6-7 — Shoulders are going to feel the brunt of this one. Seems hamrless at first but the 30 KB Swings are going to add up quickly. I would reccomend breaking these up 20/10 from the begining so the wheels don’t fall off in the final few rounds.
B. NC60
Warm-Up
Warm-Up (No Measure)
1-2 ROUNDS (3:00 Cap)
6 Alt. Groiners + Hamstring Stretch
6 Push-Up to Pike
6 Cat Cows
Into…
AMRAP x 5 MINUTES
5 DBL DB Strict Press*
5 DBL DB RDL
5 Up-Downs over DB
*At halfway switch to Push Press.
Strength
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)
*Retest from week of 6/27/22.
(Score is Weight)
Workout
DIANE (Time)
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up
(Score is Time)
KG BB: (100/70)|(70/55)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
Last Seen: 11/22/21