Tuesday

28
Aug

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

300/250m Row

20 DB Floor Press (50/35)

Max Toes to Bar in Time Remaining…

-Rest :30 b/t Sets-

(Score is Toes to Bar Reps)

GOAL: EFFORT | RPE 6-7 — Variation of the Thursday workout but the focus is going to be giving yourself roughly 1:00 to accumulate TTB. My goal for all of you is to start with the biggest set you have and then default to bitesize sets. Try to keep this big set within 2-3 reps of the previous one each set! If the hands are hamburger meat from Power Plus Amanda then work V-Ups or Plate Weighted V-Ups on the floor.

B. NC60

Warm-up

Warm-up (No Measure)

EVERY 2:30 MINUTES x 3 SETS

8 PVC Snatch Deadlifts

6 Lunge with PVC Pass Through

8 Single Ring Ring Row

8 Tight Kip Swings

Mobility in remainder of time*

* Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike

Extended Warm-up

Metcon (Weight)

EXTENDED WARM-UP

4 SETS

3 TNG Power Snatches*

-Rest as Needed b/t Sets-

*Start light and build to workout weight. Superset each set with one of two options:

Option 1…

2 Hips to Bar + 1 Bar Muscle-Up

Or…

Option 2…

2 Dynamic Kip Swing + 1 Pull-Up

(Score is Weight)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

BMU Option 1: Jumping Bar Muscle-Up

BMU Option 2: Burpee Pull-Up

(Score is Time)

KG BB: (60/42.5)|(42.5/30)
NOTE: Last Seen 3/25/2022

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

“THE BERMUDA TRI-ANGLE”

3-4 SETS

15 Barbell Skull Crushers

20 Chest Supported DB Tricep Kick Backs

30 PVC Supinated Tricep Extensions

-Rest As Needed b/t Sets-

(No Measure)

GOAL: EFFORT | RPE 6-7 — Trust me when I say, you will NOT lose your triceps in this triangle today! They are going to blow up and look better than ever! The BB Skull Crushers should be Mod-Heavy, the Kick Backs should be light, and the Tricep Extensions should be unbroken! Try to keep transitions b/t movements short to maximize the pump!