Saturday

9
Nov

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Reps)

EVERY 3:00 x 5 SETS

6 Power Clean & Jerks (165/115)

20/15 Cal Bike

Max Burpees in Remaining Time…

(Score is Reps)

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

6 Scap Pull-Ups

8 Squat Jumps

10 Alt. Step-Ups

12 Alt. Single Leg V-Ups

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

5-7 Strict Toes To Bar

7/7 Slow DB Box Step-Ups (24/20)*

*Hold DBs @ sides

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

12 Box Jumps (24/20)

8 Toes to Bar

6 DB Box Step-Up (50/35)|(35/20)

-Rest 1:00-

AMRAP x 8 MINUTES

12 Box Jumps (24/20)

8 Toes to Bar

6 DB Box Step-Up (50/35)|(35/20)

*Start the second AMRAP where you left off in the first.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – 20 Russian Twists + Max Hollow Hold

Min 2 – 15 Superman Rocks

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (8-6-4-2-4-6-8)

8-6-4-2-4-6-8*

Front Squat

*Wave loading. Second half of the wave should be heavier than the first. Set of 2 should be the heaviest of all the sets.

(Score is Weight)