Wednesday

17
Jul

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

2 ROUNDS

30/25 Cal Row

20 DB Box Step-Ups (50/35)|(24/20)

-Rest 2:00-

FOR TIME

60/50 Cal Row

40 Up-Down Over DB

-Rest 2:00-

FOR TIME

50 Hanstand Push-Ups

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Ring Row (or DB Bent Over Row)

MIN 2 – :45 Alt Samson Lunge

MIN 3 – :45 Up-Down Step-Up

MIN 4 – :45 Hollow Rock

Skill

Metcon (No Measure)

EVERY 2:00 FOR 5 SETS…

2-4 Reps of Gymnastic Complex*

100m Jog

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

12 Pull-Ups

12 Box Jumps (20)

100m Run

-Rest 1:00-

AMRAP x 5 MINUTES

9 C2B Pull-Ups

9 Box Jumps (24/20)

75m Run

-Rest 1:00-

AMRAP x 5 MINUTES

6 Up-Down Pull-Ups

6 Box Jumps (30/24)

50m Run

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Back and Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Bench Press (5×10)

5×10

Bench Press

*Keep loading moderate and control the load the entire time, :01 pause on sternum

(Score is Weight)

Push Jerk (5×7)

5×7

Push Jerk w/ Pause in Dip*

*Keep loading moderate and control the load the entire time, :01 pause in the dip

(Score is Weight)

Metcon (No Measure)

5×20

Slow Tuck-Up

(No Measure)