Saturday

10
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

150 Wall Balls (2014)*

Every 2:00 including at 3,2,1 go…complete 18/16 Cal Row.

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

200m Jog

AMRAP In Time Remaining…

10 Shoulder Taps

5 Up-Downs

20 Jumping Jacks

5 Burpees

Strength

Shoulder Press (1×6 / 1×6 / 1×6+)

STRICT PRESS

1×6 @ 65-70% (Light-Moderate) of 2RM

1×6 @ 70-75% (Mod)

1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 6-8.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Hand Release Push-Ups

30 Butterfly Sit-Ups

60 Double Unders

100m Run

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Push Press (1×5 / 1×5 / 1×5+)

PUSH PRESS

1×5 @ 65%

1×5 @ 75%

1×5+ @ 85%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Metcon (AMRAP – Reps)

3 SETS

8-12 Unbroken Ring Muscle-Ups*

-Rest as Needed b/t Sets-

*Goal should be to get at least 1 more rep each set from 7/25/20. End all sets before any “ugly” reps…keep it crispy!

(Score is Reps)