Monday

30
Sep

Monday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

10 Scap Pull-Ups

5/5 Moose Antlers

5 Jump Squats

5 BB Front Squat (21X1)

Strength

Thruster (Build to a Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar must move continuously for all 3 reps

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

C. STRENGTH / GYMNASTICS

Back Squat (1×3, 1×3, 1×3+)

BACK SQUAT

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)

Shoulder Press (1×3, 1×3, 1×3+)

STRICT PRESS

1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%

*For the %, use 90% of your 1RM as the baseline number to establish your working numbers. Record the weight and reps for the final set.

(Score is Weight)