Saturday

28
Feb

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

500m Row

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

Metcon (No Measure)

NOT FOR TIME

2000m Row (EZ Pace)

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 Minutes

10 Scap Push-Ups

5 Inch Worms + Push-Ups

10 Groiners + Twist

-Quick Rest-

AMRAP x 3 Minutes

12 Reverse Lunges

10 MedBall Strict Press

10 Broad Jumps

-Quick Rest-

AMRAP x 3 Minutes

12 MedBall Reverse Lunges

10 MedBall Push Press to Target

10 Box Jumps (or Step Ups)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20 Box Jumps (24/20)

20 “Lunge” WallBall Shots (14/10)|(10/8)*

*Athlete executes an alternating reverse lunge with a toss to the 10′ target. Scale up to (20/14) as needed.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Walk w/ Nasal Breathing Only

3:00 Slow Bike or Row w/ Nasal Breathing Only

Into…

FOR QUALITY

6:00 of HS Hold or Hand Walking Practice

(No Measure)

C. STRENGTH / GYMNASTICS

Hang Power Clean (Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Hang Power Clean*

*Compare to Wednesday’s effort and evaluate any weaknesses in pull or clean.

(Score is Load)

Metcon (Time)

10 ROUNDS FOR TIME

5 Burpees Over the Bar

5 Hang Power Clean (185/125)

100m Run

(Score is Time)