Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
EMOM UNTIL COMPLETION*
Rotate the below movements until 150 Wall Balls have been completed…
MOVT 1 – 14 Burpees
MOVT 2 – 14 DB Hang Power Cleans (50/35)
MOVT 3 – Max Wall Balls (20/14)
MOVT 4 – Rest
*7 Round cap.
(Score is Time)
GOAL: GRIND | RPE 6-7 — This is going to be gross in the best way possible. Goal is to finish the first two movements in :45 or less. The WB goal is unbroken or two big sets in the minute before rest. To finish before the 7 round cap you must get 21+ reps each round. Good luck, and remember: squat low, toss high!
B. NC60
Warm-up
Warm-up (No Measure)
ON A 7:00 RUNNING CLOCK…
2 ROUNDS
12 Up-Downs
6/6 SA DB Strict Press
12 Alt. Lunges
12 Sit-Ups
Into…
2 ROUNDS
12 Slam Ball Ground to Overhead
6/6 SA DB Floor Press
12 Goblet Squats
12 Tuck-Ups
Strength
Bench Press (1×3 / 1×3 / 1×3*)
1×3 @ 70%
1×3 @ 80%
1×3 @ 90%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 6 of 9
(Score is Weight)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
24 Up-Downs
21 DB Floor Press (50/35)|(35/20)
18 Slam Balls (30/20)|(20/10)
15 Jumping Air Squats
(Score is Time)
KG DB: (22.5/15)|(15/10)
KG SB: (15/10)|(10/5)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 30:00 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 30:00 RUNNING CLOCK…
Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…