Saturday

18
Mar

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

400m Run

Immediately Into…

3 SETS

10 Jumping Air Squats w/ :01 pause in the bottom

8 Upright Rows

6 Barbell Good Mornings

4 Strict Press (Behind the neck if mobility allows)

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex…

1 Clean Deadlift

+

1 Hang Power Clean

+

2 Push or Split Jerk

(Score is Weight)

Workout

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

“PARTNER DT”

10 ROUNDS FOR TIME*

12 Deadlifts (155/105)|(115/75)

9 Hang Power Cleans

6 Push Jerks

*P1 works while P2 rests. Partners alternate rounds.

(Score is Time)

KG BB: (70/55)|(50/35)

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)