Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS FOR TIME

300/250m Ski

15 Power Snatches (75/55)

50ft HS Walk

15 Power Snatches

300/250m Ski

-Rest Half of Work Time-

(Score is Each Set for Time)

GOAL: EFFORT | RPE 6-7 — This is a REAL fun one. Push the pace on the ski, keep the Snatches unbroken or in 2 quick sets, and enjoy trying to stabilize yourself during the HS Walk. Keep the Walks to 5-10ft intervals and cap yourself at 1:30 on the Walk. Overall rounds should take 5:00-6:00. Your recovery won’t be a full one but it should be enough to stay consistent!

B. NC60

Warm-up

Warm-up (No Measure)

1-2 ROUNDS

4 Inch Worms + Push-Up

6 Bootstrappers

8 Bird Dogs

10 Slow Calf Raises

Into…

AMRAP x 4 MINUTES

30 Big Jump Single Unders

8 Barbell RDL

6 Up-Down to Pike

6 Straight Leg Sit-Ups

Workout

Metcon (AMRAP – Reps)

6 SETS FOR MAX REPS

MIN 1 – Max Double Unders

MIN 2 – Max Burpees

MIN 3 – 6 Tempo Deadlifts (205/145)|(145/100)*

*Strict Adherence to a Tempo @ 2121

(Score is Total Reps)

KG BB: (90/65)|(65/45)

Post-Workout Strength

Metcon (No Measure)

3 SETS

15 Arm Haulers

15 Band Pull-Aparts

15 Banded Overhead Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

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…