Wednesday

28
Mar

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.