Saturday

3
Mar

Saturday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning.

B. NC60

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

2 SETS

10 Barbell Elbow Punches

15 Air Squats

:20 Squat Hold

:25 Bar Hang

INTO…

1-2 SETS

5 Strict Pull-ups

10 Kipping Swings

15 Air Squats

Strength

Front Squat (3-3-3-3*)

*Start Moderate, build to Mod-Heavy.

(Score is Weight)

*Supplemental strength for Oly Cycle. Next week will have Push Jerk.

Week 1 of 8

Workout

Metcon (Time)

FOR TIME

800m Run

15 DB Front Squat (50/35)|(35/20)

5 Bar Muscle-Up

400m Run

20 DB Front Squat

10 Bar Muscle-Up

400m Run

25 DB Front Squat

15 Bar Muscle-Up

200m Run

30 DB Front Squat

20 Bar Muscle-Up

(Score is Time)

BMU Option 1: Jumping BMU

BMU Option 2: Burpee Pull-Ups

KG DB: (22.5/15)|(15/10)

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)