Friday

12
Apr

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

3 SETS

50/40 Cal Row

50/40 Cal Bike

50/40 Cal Ski

-Rest 5:00 b/t Sets-

(Score is Time)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

EMOM x 10 MINUTES

1 Hang Power Snatches + 1 Power Snatch

(Score is Load)

Squat Snatch (EVERY :30 x 20 SETS )

EVERY :30 x 20 SETS

1 Squat Snatch

(Score is Load)