CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (2 Rounds for reps)

2 SETS

“Death by Bike”*

-Rest 3:00 b/t Sets-

Every Minute Bike 2 Calories. Add 2 additional cals each minute. 2-4-6-8-10-etc…

(Score is Highest Reps Each Set)
GOAL: EFFORT | Just like any ‘death by…’ This starts chill then it’s murder. Pretty much after the round of 10 you’re gonna have to be going for it and hoping for some quick recovery. Can you BEAT your score in the second time around without holding back ANYTHING in the first go round…

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 10:00 MINUTES

MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Finisher

Metcon (Time)

FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Clean (5-5-5*)

Set 1 – Moderate+

Set 2 – Moderate-Heavy

Set 3 – Go For It!

(Score is Weight)

GOAL: HEAVY | Stay connected to the bar for all 5 reps…no regripping by tucking the barbell into the waist. Practice regripping off the shoulder as the barbell comes off the body. Continuously moving bar once it’s off the shoulders.