Saturday

25
Aug

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Nasty Girls V2 (Time)

3 Rounds for time of:

50 alternating pistols

7 Muscle-Ups

10 Hang Power Cleans, 175# / 115#
Option to use 125# instead of 115#

GOAL: EFFORT | RPE 6-7 — We saw the original version of NG’s at the beginning of the month so we are leveling ourselves up and trying the second version! This WILL take longer due to the Pistols/ heavier bar so expect rounds to be 2:00-3:00 longer. DISCLAIMER: this is a high volume of pistols and we have not done them in some time…if you have been practicing them on the side and are comfortable with the volume get after it. If you have not been messing around with Pistols I would adjust the volume down to 25/30 pistols and then finish the remainder of the reps as Air Squats.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders*

12 Alt. Shoulder Taps**

8 Air Squats

*@ 2:30 perform Single + Single + High Jump

**@2:30 perform Push-Ups

Workout

Metcon (1 Rounds for reps)

4 SETS*

AMRAP x 6 MINUTES

10-20-30 and so on…

Double Unders

5-10-15 and so on…

Hand Release Push-Ups

1-2-3 and so on…

Front Squats (185/135)|(135/95)

-Rest 2:00 b/t Sets-

*Start from the beginning at each set.

(Score is Lowest Reps)

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

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

3 SETS*

AMRAP x 8 MINUTES

60 Double Unders

40 Hand Release Push-Ups

20 Front Squat (185/135)|(135/95)

-Rest 1:00 b/t Sets-

*P1 works while P2 rest. Split work as needed. Pick up where you left off.

(Score is Total Rounds + Reps)

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

C. STRENGTH / GYMNASTICS

Back Squat (2×5 / 3×5)

1.)

2×5 @ 65%

3×5 @ 70%

-Rest As Needed b/t Sets-

(Score is Weight)

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

Front Squat (4×5)

2.)

4×5 @ 60%

(Score is Weight)

Hatch Week 8 Day 2

GOAL: EFFORT | RPE 4-5 — Easy deload day, but make sure we are still being mindful of our movement. Move with intent and even throw in some 21X1 tempo in there is you want to work on some positioning. Enjoy the lighter bar because we get back to work next week!