Tuesday

6
Mar

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 Weeks 1 & 2. 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)

2 SETS (8:00 Cap)

200m Run @ Mod Pace

12 Box Step Overs

12 Barbell RDL

12 Alt. V-Ups

Into…

2 SETS

200m Run @ Hard Pace

10 Box Jumps

10 Clean Deadlifts

10 V-Ups

Strength

Metcon (Weight)

4 SETS*

2 Reps of the Complex…

1 Clean Pull

+

1 Power Clean

-Quick Rest b/t Reps & Rest as Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

10 Hang Power Clean (95/65)|(65/45)

30 Sit-Ups

10 Hang Squat Clean

10 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength.