Tuesday

23
Sep

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (Time)

FOR TIME

100-80-60-40-20

Double Unders

*After Each Set 25′ HS Walk

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

1:30 Bike (:45 hard / :45 easy)

10 Alt. SA DB Deadlift (sumo stance)

5/5 SA DB Overhead Lunge

10 Jumping Air Squats

5/5 SA DB Strict Press (squat width stance)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – 12 Alt. DB Split Snatch (50/35)|(35/25)*

MIN 2 – 12/10 Cal Bike

MIN 3 – Max “Unbroken” Wall Balls (30/20)|(20/14)

*For Split Snatch, arms alternate each rep. Feet can stay in same split position or alternate. Score for workout is total Wall Balls.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

4:00 Foam Rolling Quads & IT Band

4:00 Foam Rolling Upper Back & Lats

C. STRENGTH / GYMNASTICS

Metcon (2 Rounds for reps)

2 SETS

1:00 Max KB Push Press (53/35)

1:00 Max KB Deadlift

1:00 Max KB Front Rack Lunges

2:00 Max KB FR Hold

-Rest 3:00 b/t Sets-