CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES*

8 Push Jerk (155/105)

40 Double Unders

*Both must be performed unbroken. If you miss a jerk or miss a double under, start that set over. Ex: if you trip up on 36 doubles…start back at zero in that set.

(Score is Rounds + Reps)

GOAL: SPRINT | RPE 8-9 — Gotta go fast, gotta be precise. High margin of error workout.

B. NC60

Warm-Up

Warm-Up (No Measure)

EMOM x 7 MINUTES (:40 ON / :20 OFF)

MIN 1 – EZ Bike

MIN 2-  Good Mornings

MIN 3 – Bird Dogs

MIN 4 – MOD Bike

MIN 5 – Barbell RDL

MIN 6 – Hollow Rocks

MIN 7 – HARD Bike

Strength

Deadlift (5-5-5*)

*Start Light and build to Moderate.

(Score is Weight)

Workout

Metcon (Time)

6 SETS

7 Deadlifts (255/175)|(175/115)

15/12 Cal Bike

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (115/79)|(79/52.5)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

6 SETS

1 Power Clean

+

1 Hang Squat Clean

+

1 Jerk*

*Can be Push Jerk or Split Jerk.

-Rest As Needed b/t Sets-

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Tax the legs and then see how quickly you can get under the bar! Give yourself a 25:00-30:00 clock to build for the first 6:00 and then make an attempt e/ 2:30-ish. This should give you ample time to recover especially towards the end. After the HSC take a second to collect your legs before the jerk but make sure you don’t hang out for too long…the longer that bar sits in the FR the more energy is being sapped out of you!