Tuesday

29
Aug

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

EZ Bike – Low Intensity Leg Flush

(No Measure)
GOAL: QUALITY | Perform AFTER your Strength Session. For today, if you have time…perform your OLY lifting BEFORE your GPP portion. Today’s order…Strength — GPP — Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Bike*

Into…

AMRAP x 5 MINUTES

10 PVC Pass Through

5 PVC Deadlift

5 PVC OHS

5/5 SA Ring Rows

*Increase Pace every :30

Workout

Metcon (AMRAP – Reps)

EMOM x 24 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)*

MIN 3 – Max Rope Climbs

MIN 4 – Rest

*Squats should be able to be completed unbroken but challenging.

(Score is Reps)

Finisher

Warm-up (No Measure)

FOR QUALITY

Accumulate 5:00 in the bottom of an Air Squat Hold

(No Measure)

C. STRENGTH / GYMNASTICS

Squat Clean and Jerk (3-3-3-3-3)

*Start Light and Build to Moderate.

(Score is Weight)

GOAL: QUALITY | Focus here should be on speed under the bar and then a violent split to a solid landing position. Think of this of greasing the groove and perfecting the mechanics of the movement. Can be quick single reps or TNG. Perform BEFORE your GPP.

Squat Snatch (3-3-3-3-3)

*Start Light and Build to Moderate.

(Score is Weight)

GOAL: QUALITY | Speed through the freaking middle, folks. Get tall before you get small. Don’t rush out of the hole…the weight should be manageable enough where you can really feel that position. Think of this of greasing the groove and perfecting the mechanics of the movement. Can be quick single reps or TNG. Perform BEFORE your GPP.