CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

“OPEN 15.3”

AMRAP x 14 MINUTES

7 Muscle-Ups

50 Wall Balls (20/14)

100 Double Unders

(Score is Rounds + Reps)

KG WB: (9/6)
GOAL: EFFORT | We saw this last in August…let’s retest. 4 Rounds was the world class standard in 2015…with Ben Smith & Sam Briggs bringing home the top scores worldwide with 4+. Times have a-changed…but 4 rounds is still an insane amount of capacity. 3 complete and into the 4th Round should be the goal.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS (Get as far as you can…)

100m Run

10/10 Leg Swings

10 Ankle Roll Outs

50’ High Knees

50’ Butt Kicker

Into…

2 ROUNDS

200m Run

12 Up-Downs

8/8 DB Sumo Deadlift

8/8 DB Hang Upright Row

8/8 Strict Press

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Alt. DB Hang Split Snatch (50/35)|(35/20)

15 Burpees Over DB

400m Run

(Score is Time)

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

Finisher

Metcon (Time)

FOR TIME

100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 12 MINUTES

1 Power Clean

+

1 Hang Power Clean

+

1 Push Jerk

*All movements must be done unbroken. Start Light-Moderate and build up for the first 6 Sets. Use the same Moderate-Heavy weight for the next 6 sets. Weight should be challenging each minute in the final 6 sets but very doable.

(Score is Weight)
GOAL: HEAVY | Our final barbell complex of the year…this one is fun and fast. Focus for athletes should be a quick cycle of the barbell from the shoulder to the hip to the shoulder to the OH. Try to catch each lift in a position to quickly turn over into your next lift. Really great skill to have is being able to catch the clean and move right into the jerk. If you don’t have the skill, WORK ON IT!