Saturday

23
Jun

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

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…

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row (Pace: EZ→Mod→Hard)

MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike

MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

15/12 Cal Row

8 Strict Handstand Push-Ups

6 Hang Power Clean (135/95)|(95/65)

-Rest 1:30-

AMRAP x 6 MINUTES

12/10 Cal Row

6 Strict Handstand Push-Ups

5 Hang Power Clean (155/105)|(115/75)

-Rest 1:30-

AMRAP x 4 MINUTES

10/8 Cal Row

4 Strict Handstand Push-Ups

4 Hang Power Clean (185/135)|(135/95)

(Score is Total Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

KG BB3: (85/60)|(60/42.5)

Partner Workout Option

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 10 MINUTES

10 Strict Handstand Push-Ups

8 Hang Power Clean (135/95)|(95/65)

-Rest 2:00-

AMRAP x 8 MINUTES

8 Strict Handstand Push-Ups

6 Hang Power Clean (155/105)|(115/75)

-Rest 1:00-

AMRAP x 6 MINUTES

6 Strict Handstand Push-Ups

4 Hang Power Clean (185/135)|(135/95)

*P1 works through a full round of the workout. P2 completes Max Cal Row. Once a full round is completed, partners switch.

(Score is Total Cals)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/47.5)|(52.5/35)

KG BB3: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No additional Strength. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover for our retests of Wendler.