Wednesday

11
Apr

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

ON A 30:00 RUNNING CLOCK…

Bike Intervals

0:00 – 4:59 @ 55-60 RPM

5:00 – 14:59 @ 61-63 RPM

15:00 – 19:59 @ 64-66+ RPM

20:00 – 30:00 @ 61-63 RPM

(No Measure)
GOAL: GRIND | RPE 4-5 / 6-7 — Build. Your. Engine. Focus on calm nasal breathing throughout. DO NOT let yourself get out of breath. Building toward the 3rd set…then coming back down. Make it to that 3rd set…no excuses.

B. NC60

Warm-up

Warm-up (No Measure)

1 ROUND W/ BAND

1:00 EZ Row

10 Banded Pass Throughs

10/10 Lateral Banded Walk*

10 Alt. Cossack Squat

1 ROUND W/ BAND

:45 Mod Row

10 Banded Pass Through in Squat Stance**

10 Band Front to Lateral Raise***

10 Banded OH Squat

1 ROUND W/ BARBELL

:30 Hard Row

5 Behind the Neck Snatch Grip Press

5 Sots Press

5 OH Squat

*Step into the Band and Place the Band overhead and behind the neck. Walk to the left 10 steps, then walk to the right 10 steps.

**Sit at the bottom of a Squat and perform Pass throughs with the band

***Step into the band, hold the top of the band in both hands, raise the hands straight up OH and then pull apart, stopping with the band behind the neck

Strength

Squat Snatch (3×3*)

-Rest as Needed b/t Sets-

*All working sets should be Light…about 70-75% of 1-Rep Snatch. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

Workout

Metcon (1 Rounds for time)

EVERY 3:30 x 4 SETS

500/400m Row

10 Hang Squat Snatch (95/65)|(65/45)*

-Rest Remaining Time-

*Option for heavier weight at (115/75)|(75/55)

(Score is Slowest Set)

KG BB: (42.5/30)|(30/20)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…