Announcements
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
NCFIT Workout Weekly June Commitments
Retest of Wendler Lifts (BS/ DL/ PP)
(1-2) Kipping Gymnastics Skill Day
(1) Oly Positional Days
(3) Mid-Year Mini-Comp Workouts
(2-3) Mod-Long Workouts
(1-2) Long Workouts
(1) Partner Workout Option on Saturdays
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (Weight)
5 SETS*
3 Reps of Unbroken Barbell Complex…
1 Rep is…
1 Power Clean
+
1 Hang Power Clean
+
2 Shoulder to Overhead
*All sets performed light or moderate light. Perform this unbroken 3x in a row for 1 set.
-Rest as Needed b/t Sets-
(Score is Weight)
GOAL: RPE 5 | Explosive Day + Barbell Complex. Speed overloading in this complex. Keep it light and crispy.
Sprint Conditioning
Metcon (Checkmark)
EMOM x 20MIN
MIN 1 – :20 SPRINT / :40 EZ CARDIO
MIN 2 – :40 Max Russian KB Swings (Heavy)
(No Measure)
GOAL: RPE 9 | Sprint AF. Stay on the machine or stay moving the whole time. :20 all out / :40 recovery.
Extra Credit
FOR QUALITY (Checkmark)
50 Strict Toes to Bar
(No Measure)