Tuesday

31
Oct

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Get after the GPP & Strength portions with the class or a few buddies!

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS (8:00 Cap…get as far as you can!)

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

Into…

2 SETS

:30 Row @ Hard Pace

10 Single DB Front Squats

10 Single DB Strict Press
COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

15 Thruster-Jerk (155/105)|(115/75)

750/500m Row

21 Shoulder to OH

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EVERY 1:30 FOR 7 SETS

2 Hang Power Clean

+

1 Split Jerk

*Start Moderate & Build Every Set Toward Heavy For the Day. Quality Movement is the Priority.

**SET 1&2 – Moderate

SET 3&4 – Moderate-Heavy

SET 5-7 – Build Toward Heavy

(Score is Weight)
GOAL: QUALITY | Let’s see (3) distinct movements for the 3 reps. I do not want to set the fast reset or fast cycling…fully stand up each rep of HPC / reset for the jerk (stand fully then hit split). You will likely be limited by the HPC in this complex…the jerk should be automatic.