CrossFit Mettle and Honor – NCCOMPETE

COMPETE | PART 1

EVERY 2:00 x 3 SETS (AMRAP – Reps)

50′ Handstand Walk*

Max Overhead Squat (95/65)

-Rest 1:00 b/t Sets-

*Must perform 25′ increments

(Score is Total Reps)

-Immediately move on to Part 2-
GOAL: METCON | RPE 9 | Goal is to hit big sets on the Handstand Walk. Cut these down to 25′ increments if going for 50′ will take up too much time. Ideally we want to have about a minute for OHS. As we are going for total reps, we want to open with our biggest set, but not to failure. Be able to drop shake it out and pick the barbell right back up. It’s ok to have the reps drop down each set.

COMPETE | PART 2

Snatch (ON A 5:00 RUNNING CLOCK
Build to a Heavy 1-Rep Squat Snatch
)

(Score is Weight)

GOAL: STRENGTH | RPE 9 | Down to 1 Rep now. Bar may stay loaded after part 1. After last week we should have a good idea of a starting weight. In the 5 minutes we are looking at 2-3 attempts at most here. The legs and overhead position are going to be fatigued from part 1, meaning we need to be very efficient with our pull under the bar. Think about immediately changing direction and then punch hard to lock out the bar overhead as we get under it.