CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

15 ROUNDS FOR TIME

1 Deadlift (405/275)

1 Rope Climb

1 Bar Muscle-Up

(Score is Time)

GOAL: HEAVY | RPE 6-7 — Heavy and high skill, WOO! This might look like a sprint but that heavy bar and Rope Climb is going to slow everyone down halfway through. Try to keep a steady pace each round..smooth DL, walk to the rope, breathe, get your climb in, walk to your bar breathe, and hit your BMU before walking back to the bar. Today is about using the transitions smartly to give your body time to recover so you never hit failure or have to stop and stare. Good luck!

B. NC60

Warm-up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

10 Cal Cardio Choice

10 KB Deadlift

10 Piked Shoulder Taps

50’ KB Farmers Carry

Workout

Metcon (No Measure)

EMOM x 25 MINUTES

MIN 1 – :45 Cardio Choice

MIN 2 – :45 Russian KB Swings (Athlete Choice, Heavy)

MIN 3 – :45 Alt. KB Heel Taps

MIN 4 – :45 Wall Walks

MIN 5 – :45 DBL KB Hold*

*KB Hold Options:

Farmer

Overhead

Mixed

Front Rack

(No Measure)

Optional Finisher

Metcon (No Measure)

3 SETS

10/10 Single Arm KB Strict Press

15 KB Horn Curls

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 4 MINUTES

5 Deadlifts

Into…

EMOM x 4 MINUTES

3 Deadlifts

Into…

EMOM x 4 MINUTES

1 Deadlift

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Building up for the heavy DL today. No bells and whistles just hitting your set, loading, and resetting. As the weight climbs ensure you preserve a smooth lift-off from the floor and don’t like the hips outrace the shoulders.