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)

AMRAP x 4 MINUTES

:30 Row (RPE 5-6)

10 PVC Pass Throughs

5 BB High Hang Shrugs

10 Tuck-Ups

5 Scap Pull-Ups

Into…

AMRAP x 4 MINUTES

:30 Row (RPE 7-8)

10 PVC Around The Worlds

5 BB High Hang High Pulls

10 V-Ups

5 Kip Swings

Strength – All

Metcon (Weight)

EVERY 1:30 FOR 5 SETS*

1 Snatch Deadlift

+

2 Hang Power Snatch

*All sets should be Light to Moderate

(Score is Weight)

Workout – Performance

“SPEED BOAT” (Time)

FOR TIME*
200/150 Cal Row
100 Toes to Bar
75 Hang Power Snatch (115/75)

*Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

“SPEED BOAT (FITNESS)” (Time)

FOR TIME*
150/100 Cal Row
75 Toes to Something
50 Hang Power Snatches (95/65)

*Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (42.5/30)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

250/200 Cal Row

150 Toes to Bar

125 Hang Power Snatch (115/75)

*Partner 1 works while P2 rests. Partition Reps and Movements in Any Order to Complete Work.

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – 10 Empty Barbell Curls + 10 Reverse Barbell Curls

MIN 2 – 10 Rower Pike Ups

MIN 3 – :45 Up Dog to Down Dog

(No Measure)