Wednesday

30
May

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

16/14 Cal Row

12 Box Jumps (24/20)

6 Deadlifts (275/185)|(185/135)

(Score is Rounds + Reps)

GOAL: EFFORT | RPE 6-7 — Hopefully we feel recovered because we are striking the anvil hard today folks! This is our Open style workout that is going to light up the legs and posterior chains! Use more quads on the row to save the hammies for the Box Jumps and Deadlifts. Try to keep rounds under 2:00 and get after it!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

30 Jumping Jacks

5 Inch Worms + Push-Up

5/5 DB Deadlifts

5/5 DB Upright Rows

Into…

AMRAP x 4 MINUTES

30 Alt. DB Toe Taps

5 Up-Downs Over DB

5/5 DB Power Cleans

20 Mountain Climbers

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

**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

100 Alt. DB Up-Down Devil’s Clean (50/35)|(35/20)

*Every 2:30 including 0:00, complete 50 Crossbody Mountain Climbers.

(Score is Time)

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

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of the Complex*…

2 Push Jerks

+

1 Split Jerk

*Take bar from rack.

(Score is Weight)

-Rest 4:00 b/t Part 1 & Part 2-

Metcon (Time)

2.) FOR TIME

30 Shoulder to Overhead*

*Use 75% of heaviest weight from complex. Bar must come from floor.

(Score is Time)

GOAL: HEAVY | RPE 8-9 into… RPE 8-9 — Today’s complex is all about the overhead so let’s see what’s in the tank! Legs might still be juiced from the first half of the week but since these are coming from the rack you can mess with some heavier weight! After you hit your final set, unload to 75% and get after this gross workout. Weight should allow for 6-7 reps out of the gate, but you should always be able to complete 3 reps. Good luck growing those shoulders!