CrossFit Mettle and Honor – NCCOMPETE
Metcon (2 Rounds for reps)
“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…
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.
3 rounds for time of:
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
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.