CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

“OPEN 21.2” (Time)

FOR TIME

10 DB Snatches (50/35)

15 Burpee Box Jump Overs (24/20)

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs

(Score is Time)
GOAL: EFFORT | RPE 8-9 — 21.2 is a 17.1 Repeat…one of the ‘most fun’ Open workouts IMO. You are NEARLY sprinting NEARLY everything and hoping to hold on. The only thing that doesn’t make this a pure sprint is the length. The length dictates you MUST hold something small back to make it through the final 50 and 15. This workout really STARTS with the set of 40 Snatches…that’s where you see who can really slug it out. Can you go unbroken?

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

1:00 Bike*

8 Up-Downs**

6/6 Split Squat

6/6 DB Half Kneeling Press

*Increase pace each round

**Round 3 perform Burpees with a high jump

Strength

Metcon (Weight)

3 SETS FOR QUALITY

3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy)

10/10 Tempo Bulgarian Split Squat (2021)*

*Unweighted. Strict adherence to the Tempo.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40 KB Goblet Walking Lunges (53/35)|(35/26)*

Immediately Into…

4 ROUNDS

20/15 Cal Bike

15 Burpees to Target**

Immediately Into…

40 KB Goblet Walking Lunges*

(Score is Time)

*Each step is 1-Rep.

**Target 6 inches above standing reach

KG KB: (24/16)|(16/12)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Option to perform the NCMETCON with Double KB Front Rack Hold for the Lunges.