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.