NCCOMPETE – Sat, Dec 31

29
Dec

NCCOMPETE – Sat, Dec 31

Announcements

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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)

C. STRENGTH / GYMNASTICS

No additional Strength — eat a big meal, find a cozy couch, and enjoy the rest of the weekend (No Measure)