Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
30/24 Cal Row*
30′ HS Walk**
*Each 5 Cals is 1 Rep (4 cals for the 24)
**Each 5′ Section is 1 Rep. Setup the 15′ course, Open rules apply.
(Score is Rounds + Reps)
GOAL: Skill-based conditioning. Classic mix of low skill mono plus high skill gymnastics. This is an old “Glassman-ism” where he says ‘I’m sure you can do X but what about after a few 400m runs…’ Today we test your ability to walk on your hands after breathing heavy and pulling hard. How does this stack up to just your practice?
B. NC60
Warm-up
Warm-up (No Measure)
3 SETS
15 Jumping Jacks
10 Groiners
10 BB Good Morning
10 Front Rack Elbow Punches
Strength
Deadlift (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
Workout
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Glutes + IT Band
(No Measure)
C. STRENGTH / GYMNASTICS
Push Press (5-3-1+)
*Set 1 @ 75%
Set 2 @ 85%
Set 3 @ 95%
(Score is Weight)
GOAL: Week 4 of 6 for Wendler Cycle. We will deload next week then come back for a new 1-Rep test in 2 weeks. We are working these percentages off of 90% (Training Max) of your Week 1 number. Try to do before your GPP portion.