Wednesday

31
Jul

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

5 SETS FOR QUALITY

30/25 Cal Bike

15 Up-Down*

:30 HS Hold on Wall

*Goal is smooth and unbroken, no pause on feet and no pause in plank.

-:30 Walking Rest b/t Sets-

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

2:00 Row*

*Increase pace every :30

Into…

AMRAP x 6 MINUTES

10 Alt Groiners

10 Alt Lunges w/ Torso Twist

10 Tempo Air Squats (3221)

10 Empty Barbell Kang Squats

Strength

Back Squat (2RM)

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Back Squat

(Score is Weight)

Workout

Metcon (Distance)

ON A 12:00 RUNNING CLOCK…

1000/800m Row

60 Sit-Ups

30 Back Squats (185/135)|(135/95)

Max Meter Row In Time Remaining…

(Score is Meters)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

Week 1 of Simple Oly Cycle — focus on speed and mechanics followed by overloaded pulling

Clean and Jerk (5×7)

5×7

Clean & Jerk @ 50% 1RM

(Score is Weight)

Clean and Jerk (5×5)

5×5

Clean & Jerk @ 60% 1RM

(Score is Weight)

Clean and Jerk (5×3)

5×3

Clean & Jerk @70% 1RM

(Score is Weight)

Clean Pull (5×5)

5×5

Clean Pull @ 100% 1RM Clean

(Score is Weight)