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!