Saturday

19
May

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

100ft DBL KB Front Rack Walking Lunges (53/35)

30 GHD Sit-Ups

50ft HS Walk

(Score is Time)

GOAL: EFFORT | RPE 6-7 — NASTY midline workout for your Saturday conditioning! Lunges should be unbroken or 2 quick sets…make sure you are holding a proper FR and not cheating it…this should juice the shoulders and the abs. The GHD’s are higher volume so adjust reps down as needed or work with Sit-Ups/ Tuck Ups. After both of those movements the HS Walk will really be tough but take some time before kicking up and really focus on squeezing those legs and glutes to stay inverted!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

100 Run

5 Push-Up to Pike

10 Cossack Squats

10 Scap Pull-Ups

10 Ring Rows

Into…

1 ROUND

8 Wall Ball Front Squats

8 Elbow Punches

8 Strict Press

8 Small Kip Swings

Into…

1 ROUND

6 Wall Balls

6 BB Muscle Clean

6 BB Push Press

6 Big Kip Swings

Workout

Metcon (1 Rounds for reps)

2 SETS*

AMRAP x 12 MINUTES

14 Wall Balls (20/14)|(14/10)**

7 Push Jerks (155/105)|(115/75)

14 Chest to Bar Pull-Ups

-Rest 2:00 b/t Sets-

*Reset from the start.

**Add 7 Wall Ball Reps after each full round.

(Score is Lowest Rounds + Reps)

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

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 24 MINUTES*

30 Wall Balls (20/14)|(14/10)

20 Push Jerks (155/105)|(115/75)

30 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as Needed.

(Score is Rounds + Reps)

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

KG BB: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of the Complex…

1 Power Snatch

+

1 Hang Squat Snatch

(Score is Weight)

-Quick Rest b/t Part 1 & Part 2-

Snatch Balance (5×3* )

2.) Snatch Balance

*Use 90% of heaviest weight lifted.

(Score is Weight)

GOAL: HEAVY | RPE 8-9 into…RPE 6-7 — LET’S GET HEAVY! Shorter time by 2:00 but that makes a big difference. Same as last week, empty bar and at 3,2,1, you load and go! Aim to make 5-6 attempts and make sure to have your weights practiced beforehand! Part 2 should come from the rack and work on building speed under the bar. If the movement feels funky go lighter and work on strong lockouts.