Wednesday

13
Jun

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

100-75-50-75-100

Double Unders

60-50-40-50-60*

Cal Row

25-20-10-20-25

GHD Sit-Ups

*Alt. Cals: 48-40-30-40-48.

(Score is Time)

GOAL: GRIND | RPE 6-7 — Metcon workout is short and sweet, and our strength is going to be a solid leg pump. This packmule workout is going to help flush the legs/ body and get you a solid sweat without crushing the body. Your HR should stay pretty steady throughout this and at no point should you be gasping for air. The row will take the most time but each time you are off the row you should be able to take 2-3 deep breaths and be good to move on.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

6 Up-Downs

10 Mountain Climbers

6 Bird Dogs

10 Barbell Deadlift

Into…

AMRAP x 3 MINUTES

5 Burpees

5 Barbell Upright Rows

5 Barbell Strict Press

5 V-Ups

Strength

Metcon (Weight)

ON A 12:00 RUNNING CLOCK…

Build to a Moderate 3-Rep Ground to Overhead*

*Start Light and Build to Moderate. Goal is perfect mechanics.

(Score is Weight)

Workout

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
KG BB: (42.5/30)|(30/20)

LAST SEEN: 10/11/19

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 5 MINUTES*

4 TNG Squat Cleans (135/95)

-Rest 1:00-

EMOM x 5 MINUTES

3 TNG Squat Clean (165/115)

-Rest 1:00-

EMOM x 5 MINUTES

2 TNG Squat Clean (205/145)

*Option to start heavier and build heavier. See Below.

EMOM 1 – (155/105)

EMOM 2 – (185/135)

EMOM 3 – (225/155)

(No Measure)

GOAL: HEAVY | RPE 6-7 — Workout on long ROM cycling by going below parallel with the squat. This is going to gas the legs, but at most these should take :25 so you will have plenty of rest b/t attempts. This should be done after metcon, but before the conditioning so the legs get a nice flush after. Hook grip is going to be your best friend today so use it. If you’re a barbell bulldog see if those heavier weights are up your alley.