CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Work – Hit GPP Hard!

B. NC60

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

C. STRENGTH / GYMNASTICS

Overhead Squat (3-3-3-3-3 into 5×3)

10 SETS

3 Overhead Squats*

-Rest as Needed b/t Sets-

*Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5 sets then perform final 5 sets at same weight.