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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

3 Rope Climbs

7 Bar Muscle-Ups

75 Double Unders

(Score is Time)

GOAL: EFFORT | RPE 6-7 — This will get grippy. Close the hips as high as possible to make the RC’s more efficient. BMU’s should be unbroken or 2 sets. DU should take no more than 1:30. R1 think 70-75%, R2 80-85%, R3 full send!

B. NC60

Warm-Up

Warm-Up (No Measure)

EVERY 2:00 FOR 4 SETS…

50m Run

10 RDLs

10 Alt. Elbow Punches

5-10 Sumo good Mornings

Strength

Deadlift (5×5*)

*Deadstop Deadlift…

Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

8 Deadlifts (135/95)|(95/65)

6 Hang Power Clean

200m Run

(Score is Rounds + Reps)

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

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 30:00 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 30:00 RUNNING CLOCK…

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