Saturday

26
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

FOR RECOVERY*

10:00 Silent EZ Bike

10:00 Silent EZ Row

10:00 Silent Stretching & Recovery

*Nasal Breathing Only
GOAL: QUALITY | Feel free to perform this post-training or part of Active Recovery on Sunday. Yes, silent for all three parts…no music, no talking, no distractions. Focus on your breathing and focus on your thoughts. How is your body feeling? What are your intentions in your training? Are you happy with what you’ve been able to accomplish? Where can you push yourself a little more?

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES*

5 Inch Worms

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

16 Shoulder to Overhead (115/75)|(75/55)

250/200m Row

8 Power Snatch

500/400m Row

(Score is Rounds + Reps)

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

Partner Workout Option

Metcon (Distance)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

8 Shoulder to Overhead (115/75)|(75/55)

8 Power Snatch

8 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

(Score is Meters)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Banded Face Pulls

3:00 Lat Roll-Out (1:30 Each Side)

40 Light Band Pull Aparts

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MINUTES

3 Burpees Over Bar

3 Power Clean (185/135)

3 Shoulder to Overhead

(Score is Weight)
GOAL: HEAVY | Perform BEFORE your GPP. This workout was originally programmed as complete as an EMOM until failure…it will come at you that way one day. Let’s start with 10mins first. Goal here should be to complete the 10mins…it shouldn’t be “easy” but it should be doable. If you don’t think you can complete more than 5-6 rounds, scale the weight. If you are certain you can get 7+ but not sure about 10…go for it. If you want to go heavier because this looks too easy…godspeed!