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CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
Steady state cardio. Perform before or after your METCON session. Nasal breathing only. Methodical and intentional pace…sustainable with razor sharp precision the entire 20 minutes. Option to perform as your only assignment today OR perform Sunday if you’d like to just tackle the workout and be done 🙂
B. NC60
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Box Step-Overs
10 PVC Pass Thru
10 Air Squats
:20 Hollow Hold
Into…
1 ROUND
10 Half Box Jumps
10 PVC BTN Strict Press
10 PVC OHS
:20 Hollow Rocks
100m Run
Into…
1 ROUND
10 Box Jump Overs
10 PVC BTN Push Press
10 Alligator Rocks
100m Run
Strength
Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep TNG Power Snatch)
(Score is Weight)
Workout
“COUNTDOWN” (Time)
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run. The workout ends with a 100m Run.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
NOTE: New Benchmark.
Partner Workout Option
Metcon (AMRAP – Reps)
IN TEAMS OF 2…
AMRAP x 20 MINUTES
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run.
**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed start back at the beginning. Each 100m run counts as 1 rep.
(Score is Total Reps)
KG BB: (60/42.5)|(42.5/30)