Saturday

4
Mar

Saturday

Announcements

Stacie Tovar Nutrition Lifestyle Challenge sign up: https://app.wodifyrise.com/Event/Event.aspx?u=crossfitmettleandhonornutritionallifestylechallenge2021

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

15 Wall Balls (20/14)

75 Double Unders

15 Hand Release Push-Ups

*Every 3:00 including 3,2,1 go…perform 2 “Heavy” Power Cleans. Pick a weight that you can do an automatic single but need to reset for the next rep.

(Score is Rounds + Reps)
Goal: This workout is meant to be a mix of sustainable intensity and heavy lifting. The weight you choose today should be automatic but it should also make you stop and think for every rep. All movements today in the triplet should be done with a quick, controlled pace…little to no rest in the sets or between movements.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6 Upright Rows

8 Muscle Cleans

10 Bent Over Rows

12 Hollow Rocks

Workout

Metcon (Time)

3 ROUNDS FOR TIME

16 Sit-Ups

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

1 ROUND FOR TIME

48 Sit-Ups

36 Hang Power Cleans

12 Bar Muscle-Ups

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

6 ROUNDS FOR TIME*

12 Hang Power Cleans (115/75)|(75/55)

6 Bar Muscle-Ups

(Score is Time)

-Rest 2:00-

2 ROUNDS FOR TIME**

36 Hang Power Cleans

12 Bar Muscle-Ups

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.

** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

(Score is Time)

KG BB: (50/35)|(35/25)

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Jumping Pull-Up

Optional Finisher

Metcon (AMRAP – Reps)

3 SETS

10 Slow Barbell Curls

Max Unbroken Banded Hammer Curls*

*Must be done immediately after setting the barbell down.

-Rest as needed b/t Sets-

(Score is Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)