Wednesday

23
May

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

12 Alt. DB Snatches (50/35)

50ft OH Walking Lunges*

12 Alt. DB Snatches

48 Double Unders

*25ft out, 25ft back.

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — A little Open style action for you. Moderate time domain that will JUICE the shoulders. You have the option to keep the DB in the same hand for the entire 50ft of Lunges or you can switch at the 25ft mark. Do you keep the DB in your stronger arm or do you switch even if the weaker arm might slow you down if it fatigues too fast? Only one way to find out!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 DBL DB Deadlift + Bent Over Row

8 Alt. DB Arnold Press

:20 DBL DB Farmer Hold

8 Quad Heel Taps

Into…

AMRAP x 4 MINUTES

8 Scap Pull-Ups

8 Slow Strict Knee Raises

8 DBL DB Push Press

8 DBL DB Seesaw Rows

Workout

Metcon (1 Rounds for time)

4 SETS

ON A 5:30 RUNNING CLOCK…

10 No Push-Up Renegade Row (50/35)|(35/20)

15 DB Push Press

50m DB Farmer Carry

5 Rope Climbs

-Rest Remainder of Time-

(Score is Slowest Set)

KG DB: (22.5/15)|(15/10)

Finisher

Metcon (No Measure)

6 SETS

:30 Max Alt. V-Ups

:30 Tall Plank Hold

-No Additional Rest b/t Sets-

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of the Complex…

1 Power Cleans

+

2 Front Squat

+

1 Jerk

(Score is Weight)

-Quick Rest b/t Part 1 & Part 2-

Split Jerk ( 5×2*)

2.) Split Jerks

*Rest As Needed b/t Sets

(Score is Weight)

GOAL: HEAVY | RPE 8-9 into… RPE 6-7 — How strong is your OH when the legs are gassed? This complex is going to be all about leg stamina and producing power when tired. WU with a for sure weight, a challenging weight, and a reach weight before starting your timer. Empty bar at the start, and if you hit that reach weight with time left see if you can slap a little more on! The Split Jerks should be Mod-Heavy, but we should not be failing reps due to load…snappy reps for all 5 sets!