Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

ON A 15:00 RUNNING CLOCK…

EZ Bike/Row/Walk. This is meant to be recovery to flush the body, nasal breathing is highly encouraged. Just move, we have more work to do tomorrow!

-Then-

ON A 15:00 RUNNING CLOCK…

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

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Run @ Mod Pace

10/10 Leg Swings

10 Scap Pull-Ups

:30 Hollow Hold

Into…

2 ROUNDS

100m Run @ Hard Pace

10 Straight Leg Sit-Ups

10 Banded Pull Aparts

10 Banded Face Pulls

Strength

Metcon (No Measure)

3 SETS

12-15 PVC Banded Lat Push-Downs

5-7 Wide Grip Pull-Ups

-Rest As Needed b/t Sets-

(No Measure)

Workout

Metcon (1 Rounds for time)

3 SETS

ON AN 8:00 RUNNING CLOCK…

400m Run

30 Weighted Sit-Ups*

20 Pull-Ups

400m Run

-Rest the Remainder of the Set-

*Hold DB (Athlete Choice, Moderate) in Goblet Position against chest.

(Score is Slowest Set for Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 5 MINUTES

5 Hang Muscle Snatch

-Rest 1:00-

EMOM x 5 MINUTES

3 Power Snatches

-Rest 1:00-

EMOM x 5 MINUTES

1 Power Snatch

+

1 Hang Power Snatch

GOAL: QUALITY | RPE 4-5 — Goal for today is to prep for Friday’s MYMC strength portion. This should be LIGHT TECHNIQUE WORK. Work on proper body position for the HPS, hip contact for the P. Snatch, and then put it all together into a fast and snappy complex. Think of each EMOM as: Light – Light-Mod – Mod. If technique breaks down take weight off, this is just a primer!