Saturday

25
Nov

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 – 15′ HS Walk*

MIN 4 – Max Reps Power Cleans**

*Setup 15′ course with (3) 5′ sections. Once you complete the walk, you can change the weight on the bar. If you can’t complete the walk, you must weight until the next minute to change the weight.

RD 1 – 135/95

RD 2 – 155/105

RD 3 – 185/135

RD 4 – 205/145

(Score is Total Reps of Clean)
GOAL: EFFORT | Mix of skill and heavy lifting…with a twist. The runs are very doable in 2:00 (if you’ve been running). The HS walk is VERY DOABLE if you’ve been practicing your skills. The twist is that if you finish the HS Walk, you can change you weights before the minute is up. If you can’t complete the walk, you must wait until the minute changes over.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10/8 Cal Row (EZ-Mod Pace)

8 Box Step Ups

6/6 Push-Up Plank Shoulder Taps

into…

AMRAP x 4 MINUTES

10/8 Cal Row (Mod- Fast Pace)

8 Box Jumps

6/6 SA DB Bent Over Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Box Jumps (30/24)|(24/20)

14 No Push-Up Renegade Row (Athlete Choice)*

21/18 Cal Row

*L+R = 1 Rep

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (Weight)

3 SETS

25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)

1:00 Single DB Weighted Hollow Hold

-Rest 1:00 b/t Sets-

*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.

(Score is Weight)

C. STRENGTH / GYMNASTICS

Hang Power Clean (5-3-1-1-1-1-1)

Set of 5 – Mod

Set of 3 – Mod-Heavy

Sets of 1 – Build to Heavy

(Score is Weight)

GOAL: HEAVY | Build to heavy Hang Power Clean for the day. Standard here is that you must clearly stand full with knees and hips locked before initiating your downward momentum. The lift finishes with the bar on the shoulder and knees and hips locked out.