Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

10m LINE DRILLS (4:00 Cap)

High Knees

Butt Kickers

High Skip

High Knee (Right Leg Only)

High Knee (Left Leg Only)

Carioca (Down and Back)

Broad Jumps

100m Run

Into…

2 ROUNDS

10 Step-Ups

10 Lunges

10 WB Push Press*

*Round 2 perform WB Front Squat

Workout

Metcon (Time)

FOR TIME*

1 Mile Run

100 Box Jumps (24/20)

80 Wall Balls (20/14)|(14/10)

60 Alt. DB Suitcase Lunges (50/35)|(35/20)

*Partition as needed to complete all the work.

(Score is Time)

KG WB: (9/6)|(6/5)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Calf Smash

2:30 Plantar Smash

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

E2MOM x 20 MINUTES*

1 Power Snatch

+

2 Hang Power Snatch

+

3 Overhead Squats

*Sets 1-5…build from light to moderate/moderate+. Use the same weight for all sets 6-10.

(Score is Weight)
GOAL: QUALITY | RPE 6-7 — 10 sets total…5 to build, 5 to hold across. The goal here is for your movement to be CRISPY for all 10 sets. Build confidence in this barbell cycling E2MOM and master these positions. Goal is to have at least 1:15 rest between all sets.