Saturday

2
Jun

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 28 MINUTES

800m Run

40 Box Jump Overs (24/20)

20 GHD Sit-Ups

10 Ring Muscle-Ups

5 Back Squats (225/155)*

*Bar should come from rack.

(Score is Rounds + Reps)

GOAL: GRIND | RPE 6-7 — Pack mule mentality today people! Put your head down and grind this one out, goal is to keep rounds sub 10:00 and consistent. Mups under fatigue will be tough so break them up early and always shoot for 2-3 sets. Back Squats should feel heavy-ish but kept unbroken throughout the AMRAP! Leg and midline are going to be TOASTY!

B. NC60

Warm-up

Warm-up (No Measure)

4 ROUNDS (:15 EACH)

MOVT 1 – Jumping Jacks

MOVT 2 – Groiners

MOVT 3 – Up-Downs

MOVT 4 – Jumping Squats

Into…

1 ROUND

10 Elbow Punches + 5 OH Press

8 Scap Pull-Ups

6 Tuck-Ups

4 Burpees

Into…

1 ROUND

5 Clean Deadlift + 5 OH Press

8 Kip Swings

6 V-Ups

4 Burpees Over Bar

Strength

Clean and Jerk (Build to a 3-Rep Power Clean & Jerk)

ON A 10:00 RUNNING CLOCK…Build to a 3-Rep Power Clean & Jerk

(Score is Weight)

Workout

“CALIFORNIA DREAMIN” (Time)

20 ROUNDS FOR TIME

1 Power Clean & Jerk (185/135)|(135/95)

2 Burpees Over Bar

3 Toes to Bar

(Score is Time)

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

C. STRENGTH / GYMNASTICS

Bench Press (1×5 / 1×5 / 1×5*)

1×5 @ 65%

1×5 @ 75%

1×5 @ 85%

*Based off of 90% of Heavy 1-Rep

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — Since we missed our Wendler Bench on Thursday we get to make it up today. Take 20:00 to build and hit your working sets. Enjoy the chest pump on a Saturday and if possible, complete this before your Pack Mule workout!