Wednesday

14
Mar

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

CHOOSE YOUR ADVENTURE (Pick One!)

1.) Make-Up Benchmark!

Choose this option to log a score on the NCFIT Classic “Eliza-Plus”

2.) Go Fast! Choose this option to punch the gas…how fast can you go without breaking down!

FOR TIME

18-12-6-12-18

Power Clean (135/95)

Bar Muscle-Up

(Score is Time)

3.) Go Heavy! Choose this option to be challenged by the barbell…increasing ladder here will make this workout feel much heavier than it looks.

FOR TIME

3-6-9-12-15

Power Clean (185/135)

Ring Muscle-Up

(Score is Time)
GOAL: EFFORT | RPE 8-9 — Coming back into the swing of things post-Open, we want to give you some intensity with a twist. Choose the option that you either want to do the most and can really throttle down OR the option that scares you the most and will really push you to a next level. All three offer a great test…today we want INTENSITY.

B. NC60

Warm-up

Warm-up (No Measure)

CHIPPER STYLE WARM-UP

:30 Row (Arms Only)

10 Air Squats

10 Box Step Ups

:30 Row (Legs Only)

8 Jumping Squats

8 Lateral Step Overs

:45 Row (Half Stroke)

6 Alt. Curtsy Lunges

6 Box Jumps

1:00 Row (Full Stroke)

Workout

Metcon (1 Rounds for calories)

5 SETS

ON A 3:30 RUNNING CLOCK…

16 DB Goblet Step-Ups (35/20)|(20/15)/(24/20)

14 Box Jumps (24/20)

12 Box Jump Overs (24/20)

Max Cal Row in time remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Cals)

KG DB: (15/10)|(10/7.5)

Optional Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

10-15 Rower Pike-Ups or Tuck-Ups

2:00 Recovery Row (Nasal Breathing Only)

-Rest 1:00 b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

E2MOM x 20 MINUTES*

1 Power Clean

+

1 Hang Squat Clean

+

1 Split Jerk

*All 10 sets should be performed with perfect mechanics. Two options…1.) Use the same Moderate-Heavy weight for first 5 sets then increase to same Heavy weight for remaining 5 sets; or 2.) Start Moderate and increase weight every other set throughout.

(Score is Weight)
GOAL: HEAVY & QUALITY | RPE 6-7 — This week we will tackle double dose of E2MOM lifting…today with the C&J and later in the week with the Snatch. Use these sessions one of 2 ways…1.) develop more consistency with the mod-heavy and heavy loads…this would be your 5/5 option, and 2.) drive the number up for 10 sets to see where you stack up in the complex…this would be your increasing every round option. We are not in ‘testing’ mode here we want to use this session to grow and learn. Choose wisely and lift wisely.