CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

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…

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 PVC Lunges W/ pass throughs

5 Hang Muscle Snatches* + 5 Muscle Snatches*

10 Air Squats W/ :03 pause @bottom

*Round 2+3 Perform these with your empty barbell.

Strength

Metcon (4 Rounds for weight)

4 SETS*

1 Snatch**

+

1 Hang Squat Snatch

-Rest As Needed b/t Sets-

*Start Moderate and build to heavy.

**Snatch can be Power or Squat.

(Score is Weight)

Workout

ATLAS (Weight)

EMOM x 20 MINUTES*
1 Power Snatch
+
1 Hang Squat Snatch
+
1 Overhead Squat

*Option 1: (135/95)|(95/65)
Option 2: (155/105)|(115/75)
Option 3: (185/135)|(135/95)

(Score is Weight)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (70/47.5)|(52.5/35)
KG BB3: (85/60)|(60/42.5)
NOTE: New Benchmark.

C. STRENGTH / GYMNASTICS

Snatch Balance (2-2-2-2-2*)

1.) 5 SETS

2 Snatch Balance*

*SET 1&2 – @ 80-90%

SET 3&4 – @ 90-100%

SET 5 – @ 100-105%

(Score is Weight)

 -Short Rest b/t Part 1 & Part 2.

Snatch Pull (2-2-2-2-2*)

2.) 5 SETS

2 Snatch Pulls*

*Set 1+2 @ 100%%

Set 3+4 @ 105%

Set 5 @ 110%

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON. Before diving into the explanation of today remember: YOU DO NOT NEED TO STAY MARRIED TO THESE %’s. These are simply guidelines telling you, hey this should be heavy but so stick to these so zealously that you are missing lifts or putting yourself in bad positions. Now, for the Snatch Balances let’s really work on the fast feet out and pausing at the bottom to find stability before standing back up, speed is key! For the Snatch Pulls, these are a bit heavier than last week but the intent is the same, get the bar high, open the hips aggressively, and get a BIG shrug!