CrossFit Mettle and Honor – NCX

Warm-up

Warm-up (No Measure)

1 ROUND*

:30 Single Unders

:30 Alt. DB Deadlifts

:30 Fast Wrist Single Unders

:30 Alt. DB Hang High Pull

:30 Penguin Taps

:15/:15 Single DB Push Press

:30 Single Single Double Under or Double Unders

:30 Alt. DB Hang Snatch

*No rest/ transition time between movements. Keep coaching simple and concise and keep athletes moving.

Strength

Deadlift (4×5)

ON A 15:00 RUNNING CLOCK…

4×5

Deadlift*

*Moderate-heavy for all sets. Maintain weight from last week or increase slightly.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

8 Deadlifts (185/135)|(135/95)

12 Alt. DB Hang Snatch (50/35)|(35/20)

24 Double Unders

-Rest 1:00 b/t Sets-

AMRAP x 7 MINUTES

8 Deadlifts

12 Alt. DB Hang Snatch

24 Double Unders

(Score is Rounds + Reps)