CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

FOR QUALITY

20:00 Bike*

*Nasal Breathing Only. Eyes forward whole ride, no hanging head.

(No Measure)
GOAL: Chill. Breath. Flow. There is SO MUCH good stuff that can come out of efforts like this. Reset the intention between the ears, keep your breathing under control, develop your aerobic system. One of the things to pay attention to today is not hanging the head or letting your body get out of control. Practice solid mechanics on the bike in sessions like this to build better habits in the future.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5 Push Up to Pike

10 Alt. Groiners

5 Barbell Snatch RDL

10 Snatch Grip Strict Press (Behind the Neck)

5 Overhead Squat

Strength

Metcon (Weight)

ON A 10:00 RUNNING CLOCK

Build to or Above Workout Weight…

1 Snatch Pull

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

10 Rounds of Snatch Holleyman*

Immediately Into…

5 ROUNDS

30 Air Squats

15 Wall Ball Ground to Overhead (20/14)|(14/10)

Immediately Into…

10 Rounds of Snatch Holleyman

* 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)

(Score is Time)

KG BB: (70/55)|(50/35)

KG WB: (9/6)|(6/5)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

40 Rounds of Snatch Holleyman**

*Partners Alternate every 4 Rounds of Snatch Holleyman. While P1 is performing Snatch Holleyman, P2 Performs AMRAP of 15 Air Squats + 10 Plate Ground to Overhead (45/35)|(25/15)

** 1 Round of Holleyman = 5 Wall Balls (20/14)|(14/10), 3 Handstand Push-Ups, 1 Power Snatch (155/105)|(115/75)

(Score is Time)

KG BB: (70/55)|(50/35)

KG WB: (9/6)|(6/5)

HSPU OPTION 1: Pike Push-Ups

HSPU OPTION 2: Seated DB Strict Press

()

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3 SETS FOR QUALITY*

15 Strict Pull-Ups

15 Strict Hanging Knee Raise

7 Bench Press (AHAP)

1:30 Ring FLR

*Rest about :30 b/t Movements

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: A little strict + strength accessory session to round out your week of training. Saturday’s NCMETCON is wild ride. For this session, slow things down a little and move with intention. If you’d rather do this on Sunday, go for it! Grab a buddy, throw on some tunes, and have some fun.