CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…

B. NC60

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

8 Slow Air Squats

8 Knee Push-Ups

8 Muscle Cleans

8 Kang Squats

Strength

Back Squat (5-5-5*)

*1+1/2 Back Squat

Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

(Score is Weight)

Workout

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Alternative Weight: (95/65)

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Last Seen: 11/20/21

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 x 10 SETS

1 Power Clean

+

1 Front Squat

+

1 Hang Squat Clean

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON. Build to something heavy with fast elbows and fast pulls underneath. Goal should be to build every set but if technique starts to break down lower the weight or stay at the previous weight.