Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning.
B. NC60
Warm-up
Warm-up (No Measure)
AMARAP x 6 MINUTES
:30 Row @ moderate pace
6/6 Leg Swings
6 Up-Downs + Scap Push-Up
6 Step-Ups
Workout
Small (Time)
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
To learn more about Small click here
Secondary Row Distance: 800m Row
NOTE: New Hero Benchmark
C. STRENGTH / GYMNASTICS
Back Squat (1×5 / 1×5 / 1×3 / 1×2 / 1×1)
1.)
1×5 @ 70%
1×5 @ 80%
1×3 @ 85%
1×2 @ 90%
1×1 @ 100%
-Rest As Needed b/t Sets-
(Score is Weight)
-Short Rest b/t Part 1 & Part 2-
Front Squat (1×5 / 1×4 / 1×4 / 1×4)
2.) Front Squat
1×5 @ 65%
1×4 @ 75%
1×4 @ 80%
1×4 @ 85%
(Score is Weight)
Hatch Week 7 Day 1
GOAL: HEAVY | RPE 8-9 — COMPLETE BEFORE METCON! This is just over the halfway point of Hatch. A 1RM attempt is on the docket but more than ever listen to your body. If you are not ready to hit it today just work up to a heavy single for the day. If we train our bodies to fail at heavier loads we will be hindered while building strength. Make sure you NAIL this 100%!