Tuesday

27
Feb

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – :45 GOAT Gymnastics (Pick 2)*

MIN 2 – :45 EZ Cardio

*Goal is to find a rep range that allows you perform intentional, unrushed reps within the :45 period. Perform (2) movements alternating between them every other round.

(No Measure)
GOAL: Narrow your movement selection down based on what showed up Week 1. Be smart and work your weaknesses. Maybe you have a breakthrough or maybe you get just a tiny bit better that allows you to get that ONE rep. Do not turn this into an additional intense workout.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Row @ Mod-Hard Pace

MIN 2 – 8 Push-Up to Pike + Max Plank Hold

MIN 3 – :45 Fast Up-Downs

MIN 4 – 16 Hollow Rocks + Max Hollow Hold

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20/15 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

Post-Workout Strength

Bench Press (10-10-10*)

*Start Moderate, build to Heavy

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.