Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME*

21-15-9-3

Hang Power Clean (155/105)

Box Jump Overs (24/20)

*After each full round, complete 15′ HS Walk. Workout ends with a 15′ HS Walk.

(Score is Time)
GOAL: EFFORT | RPE 8-9 — Bringing it all together in this final conditioning piece of the week…barbell cycling, lung capacity, and skill under duress. The set 3 is a little misleading…the challenge there is kicking back up into your handstand with NO REST.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK..

1 ROUND

10 Up-Downs

:30 Bar Hang

10 Tuck-ups

:30 Plank

Into

1 ROUND

5 DB Up-Downs

10 Strict Knee Raises

:30 High Jump Singles

10 Renegade Row (No Push-ups)

Into

1-2 ROUNDS (Time Permitting)

3 DB Burpees

10 Hanging Knee Raises

:30 Double Unders

3 Renegade Row

Workout

Metcon (Time)

FOR TIME

4 ROUNDS

5 DB Devil’s Clean (50/35)|(35/20)

5 DB Renegade Rows*

Immediately Into…

4 ROUNDS

50 Double Unders

2 Rope Climbs

Immediately Into…

4 ROUNDS

5 DB Devil’s Clean

5 DB Renegade Rows*

(Score is Time)

*1 Rep = Push-Up + Row L + Row R

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 9 MINUTES

3 DB Devil’s Clean (50/35)|(35/20)

3 DB Renegade Rows*

Immediately Into…

AMRAP x 9 MINUTES

30 Double Unders

1 Rope Climb

Immediately Into…

AMRAP x 9 MINUTES

3 DB Devil’s Clean (50/35)|(35/20)

3 DB Renegade Rows*

(Score is Total Rounds + Reps)

*1 Rep = Push + Row L + Row R

**Partner 1 Works while Partner 2 Rests. Each Partner will complete a full round before switching.

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

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

C. STRENGTH

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…