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…