Tuesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
3 SETS
800m Run
400m Walk
400m Run
200m Walk
-Rest 1:00 b/t Sets-
(No Measure)
GOAL: EFFORT | RPE 6-7 — Get this done after your squats today and after metcon. Depending on how the legs are feeling this is an opportunity to stretch them out or push the pace a bit. We are going to start working in some running intervals over the next few weeks so if you do want to keep times only record your 800m/400m Runs not the overall set time.
B. NC60
Warm-up
Warm-up (No Measure)
1 ROUND
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches
Into…
2-3 ROUNDS (Time Permitting)
30 Single Unders*
10 PVC Pass Thrus
10 Alt. Piked Shoulder Taps
8 Jumping Air Squats**
*R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders.
**R2 & R3 complete 8 Tall Jumps.
Strength
Metcon (Weight)
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*
*Start Light and build to Moderate.
(Score is Weight)
Hang Power Snatch (2-2-2-2-2)
2.) EMOM x 5 MINUTES
2 Hang Power Snatch*
*Start Moderate and build to Moderate-Heavy.
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups
(Score is Rounds + Reps)
KG BB: (42.5/30)|(30/20)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
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…