Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

2-3 ROUNDS FOR RECOVERY

2:00 EZ Bike

12 Alt. Cossack Squats (DB Optional)

10 Cat/ Cows

8 Single DB Strict Press + Around the World (Athlete Choice, Light-Mod)

2:00 EZ Row

12 Glute Bridge-Ups w/ :01 Pause at Top

10 PVC Pass Thrus

8 Push-Up to Pike

(No Measure)

GOAL: QUALITY | RPE 2-3 — This has been a conditioning/ strength heavy week so far. Take this as added recovery and just flow. If you want to add in 2:00 of foam rolling or banded distractions at the end of each set as a “rest” period do so to address any aches or soreness. And don’t worry, the second half of the week is going to be a banger, so enjoy the calm before the storm!

B. NC60

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Row @ Mod Pace

MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns

MIN 3 – 40 Single Unders + Max Plank Hold

Workout

Metcon (1 Rounds for time)

3 SETS

60/48 Cal Row

5 Rope Climbs

40 Sit-Ups

80 Double Unders

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

1.) 5 SETS

1 Power Snatch

+

2 Snatch Balances

-Rest As Needed b/t Sets-

(Score is Weight)

Into…

Metcon (Weight)

2.) ON A 10:00 RUNNING CLOCK…

Build to a Heavy set of the Complex…

1 Snatch

+

1 Hang Snatch

+

1 Overhead Squat

(Score is Weight)

GOAL: QUALITY | RPE 4-5 into… HEAVY | RPE 8-9 — Flipping the script today! We start with the strength/ primer work before diving into the BB Complex. Be patient with the Power Snatch and focus on aggressive hip opening! Snatch Balances should be all about getting tall and then getting small FAST! This will lend itself to the complex since the hips will be primed to open up fast and then close fast!