Tuesday

25
Nov

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (4 Rounds for weight)

4 SETS

7 High Hang Power Cleans

7 Push Press

-Rest as Needed b/t Sets-

*Increase load every set. All sets must be performed unbroken.

B. NC60

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Max Rope Climbs

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

5:00 Practice Free Standing HS

5:00 Practice HS Walk

5:00 Practice L-Sit

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed