Friday

4
Oct

Friday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

Third and final test is “OPEN 20.2” — Take class and get after it!

No Additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Bootstrappers

10 Alt Groiners

20 Shoulder Taps

Into…

AMRAP x 5 MINUTES

8 Single DB Front Squat

8 Single DB Push Press

10 Scap Pull-Ups

20 Single Unders

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing + 4 Kipping Knees to Chest

MIN 2 – :40 Smooth Single, Double or Triple Under Practice*

*Goal here is to build confidence and not get riled up by tripping up.

(No Measure)

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

3:00 Foam Roll Upper Back

(No Measure)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

*Start heavier in the set of 3 then lower load in set of 5 (not at your ‘heaviest’ in either). Lower the load again to meet the demands of the sets of 7. For the sets of 7+ goal is to find a “”very challenging”” weight close to or slightly above the heaviest load from last week. If you can, get at least 1 extra rep. Goal here is touch and go with perfect mechanics!

Power Snatch (1×3, 1×5, 2×7)

POWER SNATCH (TNG)

1×3

1×5

2×7+

(Score is Weight)

Clean and Jerk (1×3, 1×5, 2×7)

POWER CLEAN & JERK (TNG)

1×3

1×5

2×7+

(Score is Weight)