CrossFit – Mon, Jun 5

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

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 3 MINUTES

4 Cat Cows

4 Alt. Groiners

4 Inch Worms + Push-Up

Into…

AMRAP x 5 MINUTES

5 Med Ball Ground to Overhead

5 Med Ball Glute Bridge-Ups

5 Med Ball Sit-Ups

5 Burpees

Strength – All

Deadlift (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Deadlift)

(Score is Weight)

Week 6 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Hand Release Push-Ups

5-10-15-and so on…

Wall Balls (20/14)

*RPE 8-9 roughly 80-90% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

1-2-3-and so on…

Deadlifts*

3-6-9-and so on…

Push-Ups

5-10-15-and so on…

Wall Balls (14/10)

*RPE 7-8 roughly 70-80% of 1-Rep Deadlift.

(Score is Rounds + Reps)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Cat/Cows

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)