Wednesday

2
May

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 4 MINUTES

MIN 1 – 12 Box Step-Ups + Max Groiner on Box

MIN 2 – 12 Scap Pull-Ups + Max Kip Swings

MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps

MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches

Into…

EMOM x 4 MINUTES

MIN 1 – :45 Max Box Jumps

MIN 2 – 6/6 SA Ring Row + Max Kip Swings

MIN 3 – :45 Up-Downs

MIN 4 – 12 Hang Muscle Cleans + Max Hollow Hold

Extended Warm-up

Metcon (No Measure)

EVERY 3:00 x 4 SETS

3-5 Chest to Bar Pull-Ups

5 Hang Power Cleans*

-Rest with Remaining Time-

*Start Moderate and build slightly past workout weight.

(No Measure)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

35 Box Jump Overs (24/20)

25 Chest to Bar Pull-Ups

15 Burpees

5 Hang Power Clean (205/145)|(145/100)

(Score is Time)

KG BB: (90/65)|(65/45)

Optional Cool Down

Warm-up (No Measure)

2 ROUNDS FOR RECOVERY

15 Slow Arm Haulers

10 Alt. Bird Dogs

3:00 Foam Roll Lats

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

4 SETS

15-20 DB Bent Over Reverse Flyes

20-25 Banded Tricep Pull-Downs

30 Alt. V-ups*

*20-25 GHD Optional

-Rest 2:00-2:30 b/t Sets-

(No Measure)
GOAL: QUALITY | RPE 4-5 — Getting in some bodybuilding before a well deserved rest day. The Reverse Flyes will be tough coming off the C2B Pull-Ups but will compliment the pulling nicely and give the back a little more juice, keep these light-moderate and NO HITCHING with the legs! Tricep Pull-Downs should be taken slow and steady and our Alt. V-ups put a nice cherry on top of the day! Make these harder by keeping the feet off the floor b/t reps!