Announcements
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
SIGN UP NCFIT MID-YEAR MINI-COMP
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
200m Run
Into…
2 ROUNDS
10 Alt. Mountain Climber Groiners
10 Air Squats
10 Lunges + Twist
Into…
2 ROUNDS
5 WB Deadlift
5 Med Ball Squats
Into…
200m Run
Strength – All
Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat)
(Score is Weight)
Week 6 of 6 Wendler
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800m Run
Immediately Into AMRAP in Time Remaining of:
15 Med Ball Cleans (20/14)*
20 Walking Lunges
100m Run
*Squat Clean Only
(Score is Rounds + Reps)
KG WB: (9/6)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800m Run
Immediately Into AMRAP in Time Remaining of:
15 Med Ball Cleans (14/10)*
20 Walking Lunges
100m Run
*Squat or Power Clean
(Score is Rounds + Reps)
KG WB: (6/5)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)