Wednesday

6
Dec

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

100m Run

200m Run

300m Run

400m Run

300m Run

200m Run

100m Run

*Rest equal time after each run, ex: if you run the 100m in :30, rest :30 then run your 200m. Time stops when complete last 100m.

(Score is Total Time)
GOAL: SPRINT | Little recovery in the first half, bigger recovery in the second half. You can’t sprint all out but you’ve gotta be moving to stay in the hunt. These are valuable training exercises to see what your TOP-END RECOVERABLE pace is…not your just top-end but what can you push then recover then push again.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Scap Pull-Ups

10 Elbow Punches

8 Step ups

1-2 ROUNDS

10 Kip Swings

10 Tuck Ups

8 Box Jumps

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

1 Power Clean

+

1 Hang Power Clean

+

1 Power Clean

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

9 Power Cleans (135/95)|(95/65)

18 Knees to Elbow

27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – :45 Gymnastics GOAT Practice

MIN 2 – Cardio Choice (EZ, Nasal Breathing Only)

(No Measure)
GOAL: QUALITY | Still practice but with some light fatigue. Keep it low intensity, intentional, and lower stress. Whatever you do, do not turn this into an high-intensity workout. This is your time to build confidence or refine the skills you practiced last week!