Wednesday

9
May

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (6 Rounds for calories)

6 SETS

2:00 Max Cal Bike

-Rest 2:00 b/t Sets-

(Score is Each Set for Cals)

GOAL: EFFORT | RPE 4-5 — Last week we were in control of the clock during the 1200m intervals…today time is out master! No matter how fast you go you’re getting after it for 2:00! Goal is to get to 1200m which should be equivalent and to stay as close to your first distance as possible! Dig in and get after it!

B. NC60

Strength

Deadlift (1×5 / 1×5 / 1×5*)

1×5 @65%

1×5 @75%

1×5 @85%

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

Workout

Metcon (Time)

FOR TIME

27-21-18

Box Jumps (30/24)|(24/20)

18-15-9

Handstand Push-Ups

9-6-3

Deadlifts (315/205)|(225/155)

(Score is Time)

KG BB: (143/93)|(100/70)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB or BB Strict Press

Optional Cool Down

Warm-up (No Measure)

2-3 ROUNDS FOR RECOVERY

10 Cat/Cows

1:00 Seated Forward Fold

1:00 Child’s Pose

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Distance)

EMOM x 18 MINUTES

MIN 1 – 15 Burpees

MIN 2 – :45 Max Distance HS Walk (5m Intervals)

MIN 3 – :50 EZ Bike

(Score is Total Distance)

GOAL: QUALITY | RPE 4-5 — Practice day for our HS Walk. We fatigue the shoulder/ midline with a challenging amount of Burpees and then see how far we can walk. Burpees should be :50 or less giving minimal rest before getting upside down! Shoot for 20-30m of walking consistently and if unable to walk, work on max HS Holds either on or off the wall!