Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Row

‘Unbroken’ Double Unders

(Score is Time)
GOAL: EFFORT | RPE 8-9 — A very fast paced workout but not an all-out sprint…although it might as well be on the rower. If you’re a decent rower…this workout will come down to keep your nerves cool under pressure on the Dubs. Missed reps in the set of 50 and 40 are DEADLY. A little more room for error in 30-20-10 but not much.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 5:00 HARD CAP…

1 ROUND

10 Scap Push-Ups

8 Alt. Groiners

10 Push-Up to Pike

8 Squat Jumps

Into…

2-3 ROUNDS

6 Barbell Deadlifts

6 Barbell High Pulls

6 Barbell Strict Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Deadlift

+

3 Hang Power Cleans

+

3 Shoulder to OH

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
KG BB: (70/45)|(50/35)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…