Wednesday

5
Apr

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

400m Run

5 Ring Muscle-Ups

15 Russian KB Swings (70/53)

*RMU and Swings must be performed Unbroken.

(Score is Rounds + Reps)

KG KB: (32/24)
GOAL: This is your threshold effort of the week…a moderate to moderate-high sustainable pace from the start. The goal here is to see if you can go unbroken on all sets of the MU and RKB…reduce the numbers pre-workout as needed to give you a challenging but doable set each round. Stick with your numbers. The fittest will be able to tackle this workout with subtle pacing on the run…using it to recover the arms/shoulders but not losing too much ground by slowing down. Keeping runs within 1:45-2:00 is optimal.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

12 Alt Groiners

10 Alt Cossack Squats (Pause :01 at the bottom)

5 Push-Up to Pike

Into…

AMRAP x 5 MINUTES

10 Slam Ball Deadlifts

10 Slam Ball Strict Press

10 Slam Ball Squats*

*Hold Slam Ball in Bear Hug.

Strength

Hang Clean (Heavy 2-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Hang Squat Clean

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

25 Sit-Ups

15 Slam Balls (30/20)|(20/10)

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

(Score is Time)

KG SB: (15/10)|(10/5)

KG BB: (85/60)|(60/42.5)

C. STRENGTH / GYMNASTICS

Back Squat (3-3-3-3-3)

3-3-3-3-3

Back Squat

(Score is Weight)

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)
GOAL: Similar to the Bench Press, working down from the 5s to the 3s…goal is to establish a heaviest set of 3 while starting moderate-heavy or better.