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!