Wednesday

20
Nov

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

Option to complete this today as conditioning or tomorrow as part of class workout. Option to complete 5 rounds if volume is an issue.

“TRYPTOPHAN” (Time)

7 ROUNDS FOR TIME*

11 Handstand Push-Ups or HR Push-Ups

26 Wall Balls (20/14)|(14/10)

20/15 Cal Bike

*Weight Vest is optional.

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

2 SETS

:30 Bootstrappers

:30 BW Good Mornings

:30 Scap Push-Ups

:30 Row

Into…

EMOM x 6 MINUTES

MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L)

MIN 2 – :50 Row (EZ → Mod → Hard)

Strength

Deadlift (1×4 / 1×4 / 1×4+)

DEADLIFT

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

*As many reps as possible w/o failure…no more than 8-10.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 15 MINUTES

MIN 1 – :45 Max “Deadstop” Sumo Deadlifts (185/135)|(135/95)

MIN 2 – :45 Max Sit-Ups

MIN 3 – :45 Max Cal Row

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

*Choose (1) and complete for quality

1. 3 SETS

Max Strict Pull-Ups

2:00 Ring FLR

(Score is Reps)

2. 3 SETS

1:00 Bar Muscle-Ups

2:00 Wall Sit

(Score is Reps)

3. 3 SETS

1:00 Tempo Ring Rows (1111)

2:00 Plank Hold

(Score is Reps)