Wednesday

4
Oct

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
GOAL: SPRINT | Enough said. Sub 3:00 for the fittest. Sub 5:00 for everyone. This workout is won or lost in the round of 15. You need to turn the doubt down and the grit up. Can you hold onto or stay close AF to the bar…do not allow yourself to walk away, bend over, get chalk. None of it. Make today the day you choose the hammer.

B. NC60

Warm-up

Warm-up (No Measure)

2 Sets (8:00 Cap)

35 Single Unders

12 Lunges with PVC Passthrough

10 Up-Downs

8 PVC Cuban Press

Into…

2 Sets

30 Double Unders

10 PVC Overhead Squats

8 Barbell High Pulls

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate Complex of:

1 Heaving Snatch Balance

+

1 Overhead Squat

*Bar comes from the rack.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

100 Double Unders

50 Overhead Squats (115/75)|(75/55)

100 Double Unders

(Score is Time)

KG BB: (50/35)|(35/25)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Overhead Squat (7-7-7)

Set 1 – Moderate

Set 2 – Moderate+

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | Our first lift of the strength focus for October. We will progress from 7 to 5, 3, and then 1. The 7 should be something where around rep 4 or 5 you start to question whether you have the strength or stability to hit the lift. If you fail before rep 6, give it one more shot. If you fail on rep 6 or 7, that’s probably as close as you can get to a 7-rep max.