Wednesday

9
Oct

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

60-50-40-30-20

Row Cals*

*1:00 Walking Rest after each set. Nasal breathing only while in rest.

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

4 SETS (:20 ON / :10 OFF)

MOVT 1: Jumping Jacks

MOVT 2: KB Sumo Deadlift

MOVT 3: Supinated Grip Bar Hang

MOVT 4: Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

60 Double Unders

20 Russian KB Swing (70/53)|(53/35)

5 Strict Chin-Ups

(Score is Rounds + Reps)

Post-Workout Strength

Metcon (Weight)

3 SETS FOR QUALITY

12/12 Single KB Farmer Bulgarian Split Squats (Athlete Choice)*

200m Single Arm KB Farmer Carry**

*KB held on same side as “back” leg

**Switch arms as needed

(Score is Weight)

C. STRENGTH / GYMNASTICS

Back Squat (1×5, 1×3, 1×1+)

BACK SQUAT

1×5 @ 75%

1×3 @ 85%

1×1+ @95%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Shoulder Press (1×5, 1×3, 1×1+)

STRICT PRESS

1×5 @ 75%

1×3 @ 85%

1×1+ @95%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)