CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

8 SETS (4:00 Total)

Tabata (:20 on/:10 off)

Cal Bike*

*Building from EZ-Hard

Immediately Into…

ON A 6:00 RUNNING CLOCK (w/ PVC)*…

10 Inch Worms w/ Push-Up

5 Snatch Grip Deadlifts

5 Snatch Grip Upright Rows

5 Muscle Snatch

5 Behind the Neck Snatch Grip Strict Presses

5 Behind the Neck Clean Grip Strict Presses

5 Push Press

10 Inch Worms w/ Push-Up

*Barbell Optional

Strength

Metcon (Weight)

ON A 8:00 RUNNING CLOCK…

2 SETS

2 Push Jerk

+

2 Split Jerk

(Score is Weight)

Immediately Into…

ON A 6:00 RUNNING CLOCK…

2 SETS

1 Push Jerk

+

1 Split Jerk

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

3,6,9… Power Snatch (135/95)|(95/65)*

12 Push Jerk

18/15 Cal Bike

*Snatch reps increase by 3 every round. 3,6,9,12…etc.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Post-Workout Strength

Metcon (AMRAP – Reps)

POST WORKOUT STRENGTH

3 SETS

10 Barbell Roll-out

15 V-Ups

-Rest as needed b/t Sets-

(Score is Total Reps)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.

(No Measure)