Tuesday

5
Nov

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Focus on the Strength portion today as a priority.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

20 Shoulder Taps

5/5 Single Arm DB Plank Row

20 Mountain Climbers

Following the warm-up, review the OH movements for the workout.

Strength

Shoulder Press (Build to a 2RM Strict Press)

ON A 15:00 RUNNING CLOCK…

Build to a 2RM Strict Press*

*Testing week for start of strength cycle

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5 DB Renegade Rows (50/35)|(35/20)

15 DB Push Press

200m Run*

*Run increases by 100m every round, 200-300-400 etc…

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#