CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15/12 Cal Row

15/12 Cal Bike

50 Double Unders

(Score is Rounds + Reps)
GOAL: EFFORT | Can you go sub 3:00 on each round including you transitions? We saw this for 12 & 15 minutes…did you hold it? This one will come back in 21 minute variations in the future…learn to love that pace.

B. NC60

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

10 PVC Pass Throughs

10 BB Wide Grip Bent Over Row

2 ROUNDS

5 BB Slow Snatch Deadlift

5 BB Snatch Grip Behind Neck Press

10 Controlled Kip Swings

Strength

Metcon (Weight)

EMOM x 5 MINUTES

1 Snatch Deadlift

+

1 Hang Power Snatch (Below the Knee)

+

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Practice BMU Skill or Find Adjustment for Workout

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

FOR QUALITY

50 Strict Toes to Bar*

*Every time you break, 5 Strict Pull-Ups / 10 HR Push-Ups / 15 Hollow Rocks

(No Measure)
GOAL; QUALITY | Strict means STRICT…no slop and no adding momentum to your swing. Try to do 10 of your strictest TTB! For the assignment during the break…super strict and rigid.