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CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

“REGIONAL EVENT 16.5”

3 ROUNDS FOR TIME

400m Run

40 GHD Sit-Ups

7 Deadlifts (405/275)

(Score is Time)

GOAL: HEAVY | RPE 6-7 — This workout is going to be somewhere b/t an EFFORT and a HEAVY day. This should take 16:00-18:00 total so that averages to roughly 5:00-6:00 per round. The run is a no brainer, steady eddy here. The GHD’s total 120 so as always be mindful and split them half with Sit-Ups if needed. The Deadlifts should be HEAVY but should still allow for at least 2-3 reps at a time so adjust down to a loading that allows for that. The strength today will help you build up and find an appropriate weight for this doozy of a workout!

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Row (Legs Only)

20 Shoulder Taps

10 Scap Pull-Ups

10 Scap Push-Ups

Into…

2-3 ROUNDS

:30 Row (EZ → Mod → Hard)

8/8 Half Kneeling Arnold Press

8/8 Single Leg, Single Arm Bent over Row

8/8 Single Leg RDL

Workout

Metcon (AMRAP – Reps)

1.) EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max DB Floor Press (50/35)|(35/20)

-Rest 1:00 b/t Part 1 & Part 2-

2.) EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max Ring Rows

(Score is Total Reps of Floor Press & Ring Rows)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

3 SETS

12 DB Lateral Raises

10 DB Bent Over Reverse Flyes

8 DB Front Raises

-Rest As Needed b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 2:30 x 6 SETS

200m Run

3 Deadlifts

(Score is Weight)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE CONDITIONING! This is meant to act like an extended warm up to build up to your heavy DL weight you see in the conditioning. All DL’s should be TNG and the final weight should be your workout weight…if you can’t do 3 reps unbroken fresh at the prescribed weight for the conditioning it’s too heavy and should be adjusted down!