Tuesday

12
Dec

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

“SWITCHEROO” (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

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

20 Single DB Suitcase Lunge*

250/200m Row

*Switch hands after 10 Lunges.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)
GOAL: EFFORT | Option to take the DB Snatch from the hang or sub with any variety of KB Swing. If subbing a KB swing, use goblet hold for the lunge. Lots of transitions in this workout with the DB changing hands and changing movements…these moments matter in Open workouts. Think about making the most of your transitions today.

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

100m Run

12 KB Deadlifts

10 Box Step-Ups

8 Deadbugs

At the 3:00 Minute Mark Switch to..

100m Run

12 Russian KB Swings

10 Lateral Box Step-Ups

8 Alt. V-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

10 Deadlift (225/155)|(155/105)

16 Box Jumps (24/20)*

400m Run

*Must step-down each rep.

(Score is Rounds + Reps)

KG BB: (100/70)|(70/47.5)

Post-Workout Strength

Bench Press (5-5-5)

(Score is Weight)

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

CHOOSE YOUR ADVENTURE (PICK ONE)

Metcon (No Measure)

1. 3-5 SETS FOR QUALITY

Max Tempo Strict Pull-Ups (1111)

Max Tempo Strict Dips (1111)

25 Weighted Sit-Ups (Moderate)

or…

2. Any NCFLEX Bodybuilding Portion…

(No Measure)
GOAL: QUALITY | Complimentary strict movement development or accessory work. Move with intention and focus on the mind-muscle connection of each rep. When you have these options, do what FEELS GOOD today. Have fun with this session.