Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
KB Weight: 70/53

GOAL: EFFORT | RPE 6-7 — Two pretty long conditioning pieces b/t Grindstone and Nate so take this at a 70-80% pace. The goal for today is consistency, keeping each round to roughly the same time ranges of 1:15-1:30 for all 20:00. Also pick one of the gymnastics movements and make that your micro-focus and try to keep them unbroken throughout!

B. NC60

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

1 ROUND

10-8-6

Up-Downs

Wall Ball Cleans

Box Step-Overs

Into…

1-2 ROUNDS

6 Wall Ball Front Squat

6 Wall Ball Push Press

6 Box Jumps

6 Burpees

Workout

“THE GRINDSTONE” (Time)

EMOM UNTIL COMPLETION*

Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 15 Burpees

MIN 2 – 15 Box Jump Overs (24/20)

MIN 3 – Max Wall Balls (20/14)|14/10)

MIN 4 – Rest

*At 3-2-1 go, start an up-running clock. Transition each movement on the minute. You score is the time on the clock when you finish your 150th Wall Ball.

(Score is Time)

KG WB: (9/6)|(6/5)
NOTE: New Benchmark.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)

C. STRENGTH / GYMNASTICS

Sumo Deadlift (6-6-6-6-6*)

*Start Moderate and build to a heavyweight. Superset with 8-12 Barbell Rollouts.

GOAL: HEAVY | RPE 6-7 — Rounding out the week with some heavy pulling to compliment the heavy Front Squat earlier this week. Challenge yourself to keep hands double overhand until you absolutely can’t. Slow and steady w/ the BB Rollouts to get a little midline work in as well!