Saturday

11
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

8/6 Cal Bike

4 Bar Muscle-Ups

2 Squat Snatches (155/105)*

*Option to use (185/135).

(Score is Rounds + Reps)

GOAL: SPRINT | RPE 8-9 — COMPLETE BEFORE NCMETCON. This should be your first focus for the day. This should be a full send kinda feel. PUSH the bike, BMU’s unbroken, and quick set-up and NAIL the lifts. If you are cruising you are looking at 1:30 per round…try and hang on!

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

100m Run

20 Mountain Climbers

10 KB Deadlift

8 Lunges

Into…

2 ROUNDS

200/150m Row

10 Russian KB Swings

8 Up-Downs

6 BB Back Rack Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 36 MINUTES

250/200m Row

200m Run

50 Sumo Deadlift High Pulls (75/55)|(65/45)

250/200m Row

200m Run

50 Back Rack Lunges

250/200m Row

200m Run

50 Russian KB Swings (70/53)|(53/35)

250/200m Row

200m Run

50 Up-Downs

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (32/24)|(24/16)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 36 MINUTES*

500/400m Row

200m Run

50 Sumo Deadlift High Pulls (75/55)|(65/45)

500/400m Row

200m Run

50 Back Rack Lunges

500/400m Row

200m Run

50 Russian KB Swings (70/53)|(53/35)

500/400m Row

200m Run

50 Up-Downs

*P1 works while P2 rests. Split work evenly. 200m Runs will be completed together.

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)

KG KB: (32/24)|(24/16)

C. STRENGTH / GYMNASTICS

Back Squat (1×4 / 3×4)

1.)

1×4 @ 75%

3×4 @ 80%

-Rest As Needed b/t Sets-

(Score is Weight)

-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%

(Score is Weight)

Hatch Week 6 Day 2

GOAL: EFFORT | RPE 6-7 — COMPLETE BEFORE NCMETCON. This should be completed after the conditioning sprint. The METCON is a long slog and you are not going to have much left to squat afterwards. Weight should feel moderate and 80% should feel DAMN smooth by this point!