Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

15/12 Cal Bike

30ft HS Walk*

*Count in increments of 5ft.

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 4-5 — Don’t overthink this one, we are going to work some HS walking while under cardiovascular fatigue. Can you get done with the bike in a minute or less and kick right up into your walk? Well that’s the goal. Cruise and for an extra challenge complete the 30ft unbroken or completely reset from the beginning!

B. NC60

Warm-up

Warm-up (No Measure)

1-2 SETS

6 Cat Cows

6 Push-Up to Pike

6 Moose Antlers

6 Boot Straps

Into…

AMRAP x 5 MINUTES

5 Up-Downs

5 Barbell Deadlifts

5 Barbell Hang High Pulls

5 Barbell Strict Press

Strength

Clean and Jerk (Build to a 1-Rep Heavy*)

ON A 10:00 RUNNING CLOCK…

Build to a 1-Rep Heavy Clean & Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
KG BB: (100/70)|(70/47.5)

NOTE: Last Seen 1/21/2022

C. STRENGTH / GYMNASTICS

Back Squat (1×8 / 1×8 / 1×6 / 1×6)

1.)

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

-Short Rest b/t Part 1 & Part 2-

Front Squat (1×5 / 1×5 / 1×5 / 1×5)

2.)

1×5 @ 70%

1×5 @ 75%

1×5 @ 80%

1×5 @ 85%

GOAL: HEAVY | RPE 6-7 — Squats going up, on a Tuesday! Week 4 and things are getting HEAVY. Take the W/U you need before your first working set and take the rest you need b/t sets ESPECIALLY before those last sets of 6! Normally getting to the FS means your home free but we are going to need to stay dialed in today for those as well. Legs should be feeling stronger so let’s keep growing!