Wednesday

16
May

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

35/30 Cal Row

25/20 Cal Bike

15/12 Cal Ski Erg

(Score is Rounds + Reps)

GOAL: GRIND | RPE 4-5 — Think of this one of two ways: if you feel good, push the pace…if you’re beat up, just move. Either way we want to try and keep rounds consistent throughout the AMRAP so think 1:45 for the Row – 1:30 for the Bike – 1:00 for the Ski. That spits you out at roughly 4:30-5:00 per round. Just keep moving and enjoy the sweat!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Lunges with PVC Pass Through

10 PVC RDL

10 Slow Tuck-Ups

10 Push-Up to Pike

Into…

AMRAP x 4 MINUTES

8 Kip Swings

8 Strict Knee Raises

8 Barbell Back Squats

8 Barbell Behind the Neck Press

Strength

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

1.) AMRAP x 8 MINUTES

3 Power Snatches (135/95)|(95/65)

6 Alt. Back Rack Lunges

9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) FOR TIME

6-9-12-9-6

Power Snatches (95/65)|(65/45)

Alt. Back Rack Lunges

Toes to Bar

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (42.5/30)|(30/20)

Optional Finisher

Metcon (Time)

FOR TIME

20-15-10-15-20

Alt. Hip Taps*

Tuck-Ups

*1 Rep= R+L.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

3-4 SETS

20-25 Banded Dante Rows

15-20 DB Bent Over Reverse Flyes

-Rest As Needed b/t Sets-

Into…

3-4 SETS

Max Strict Pull-Ups

20-25 Empty Bar Upright Rows

-Rest As Needed b/t Sets-

(No Measure)

GOAL: QUALITY – RPE 4-5 — Some low intensity bodybuilding working on some upper body pulling before our well deserved rest day. Keep DB loading moderate and if beat up from the week keep things light and use this as recovery work. Enjoy the pump, crank some solid tunes, and grow that upper back/ lats!