Wednesday

4
Dec

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

Min 1 – :45 Max Push Press (135/95)|(95/65)

Min 2 – :45 Max Cal Row

Min 3 – :45 Max Double Unders

MIn 4 – Rest

*DU for the workout are scored in sets of 10. 10 DU = 1 Rep for the workout. No credit for incomplete sets.

(Score is Lowest Round of Reps)

B. NC60

Warm-up

Warm-up (No Measure)

1:00 Perfect Kang Squats

Into…

2 ROUNDS

10 Barbell Good Mornings

10 Alt. Step-Back BB Lunges

10 Reverse Crunches (lying knee tucks)

10 Alt. Scorpion Stretch

:30 Hollow Hold

:30 Plank Hold

*After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM of the DL with some load!

Strength

Deadlift (1×6 / 1×4 / 1×2)

DEADLIFT

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

C. STRENGTH / GYMNASTICS

Shoulder Press (1×6 / 1×4 / 1×2)

STRICT PRESS

1×6 @ 70% of 2RM (Light-Moderate)

1×4 @ 75%

1×2 @ 80%

*Deload Week Prior to Retest of 2RM Next Week — Move Well!

(Score is Weight)

Metcon (Weight)

5 SETS FOR QUALITY

5 Squat Cleans + 5 Push Jerks

*Keep loading moderate-ish but add weight each set. Focus on smooth transition and cycling reps. All reps unbroken.

(Score is Weight)