Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (Time)
4 SETS
500m Row
45′ HS Walk
-Rest :30 b/t Sets*
*On final set, rest an additional 1:00…1:30 total rest then start the second quad-set.
4 SETS**
25/20 Cal Bike
3 Legless Rope Climbs
-Rest :30 b/t Sets-
**Score is time on the clock after finishing the final LLRC in the 4th Set.
(Score is Total Time)
GOAL: SPRINT | RPE 8-9 — We took the foot off the gas yesterday with our skills but today we are testing ourselves under duress. The goal here is to be out of breath when you kick up in the HS or jump up for the LLRC. Don’t take any crazy risks but we want to make sure that we are developing our skills in a realistic training environment as well as during low intensity practice.
B. NC60
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Throughs
8 Jumping Squats
6 Inch Worms
1-2 ROUNDS
10 Up-Downs
8 PVC Snatch Push Jerks
6 PVC Jumping OHS
Strength
Squat Snatch (5 x 2*)
*All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets if perfect mechanics are maintained.
(Score is Weight)
Week 5 of 8
Workout
Ingrid (Time)
10 Rounds For Time:
3 Snatches (135/95 lb)
3 Burpees Over the Bar
To learn more about Ingrid click here
NOTE — Option for Power or Squat Snatch
KG BB: (60/42.5)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
3 SETS FOR QUALITY
10 Strict Toes to Bar
15 Strict Dips (1111)
20 Tempo Push-Ups (2121)
-Rest as Needed b/t Sets-
GOAL: QUALITY | RPE 4-5 — STRICT IS STRONG. Keep all three of these movements ASAP! AS STRICT AS POSSIBLE.