Tuesday

19
Nov

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#

B. NC60

Warm-up

Warm-up (No Measure)

100m Run

Into…

3 ROUNDS*

20 Plate Hops

10 Front Foot Elevated Reverse Lunge**

5/5 Plate Halo

10 Plate Ground to Overhead

Into…

100m Plate Run

*Use a 15/10 LB plate

**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength

Shoulder Press (1×4 / 1×4 / 1×4+)

STRICT PRESS

1×4 @ 70-75% (Moderate) of 2RM

1×4 @ 75-80% (Mod)

1×4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure…no more than 6-8.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Push Press (135/95)|(95/65)

20 Box Jumps (24/20)

200m Plate Run (45/25)|(25/15)*

*Hold the plate any way during the run.

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Stretch (R)

1:00 Calf Stretch (L)

2:00 Seated Forward Fold

2:00 Saddle

(No Measure)

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)