Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

8 ROUNDS FOR TIME

1 Squat Clean (205/145)*

7 Toes to Bar

100m Run

*Option to use (225/155).

(Score is Time)

GOAL: SPRINT | RPE 8-9 — Pedal to the metal BABAYYY! This should be an all out sprint each round. Keep your bar close to the rig so you can hit your SC and transition right to the TTB. These should be unbroken and then you are out on a run that can be a push pace or a semi-recovery pace so you can get back in and set right up on the bar and start the next round!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row

10 Step-Ups

10 BB Sumo Good Morning

10 Wall Ball Front Squat

10 Wall Ball OH Press

Into…

1 ROUND

1:00 Row

6 Box Jumps

6 BB Push Press

6 BB Sumo Deadlift

6 Wall Balls

Workout

Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.
(Score is Reps)

NOTE: Last Seen 11/13/2021

Finisher

Metcon (No Measure)

3 SETS

20 Single DB Crush Curl

20 Weighted Sit-Ups

-Rest as Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Back Squat (1×6 / 1×6 / 2×6)

1.)

1×6 @ 65%

1×6 @ 75%

2×6 @ 80%

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

Front Squat (1×5 / 1×5 / 2×5)

2.)

1×5 @ 60%

1×5 @ 65%

2×5 @ 70%

GOAL: HEAVY | RPE 6-7 — Oh sweet merciful Squat Gods have blessed up with lighter weights compared to day 1. This is meant to still work up to some heavy-ish loading without totally gassing out the legs. If you need to lighted the loading a bit that is ok, listen to you body!