Tuesday

19
Jun

Tuesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No additional Conditioning. Intentional reduction of volume this week. Do not add in additional training. Use this week to let your body and mind recover for our retests of Wendler.

B. NC60

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

2 ROUNDS

5/5 Moose Antlers

10 Slow Scap Pull-Ups

8 Barbell Strict Press

6 Snatch Grip Deadlift

Into…

2 ROUNDS

6 Burpees

6 Hang Snatch High Pull*

6 Ring Row

6 Kip Swings

*R2 complete Hang Muscle Snatch

Extended Warm-up

Metcon (No Measure)

3 SETS

5 TNG Power Snatches*

1 Round of Gymnastic Complex**

*Start Light and end slightly above workout weight.

**1 Rep of Complex…

2 Hips to Rig

+

1 Bar Muscle-Up

-Rest As Needed b/t Sets-

(No Measure)

Workout

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period
NOTE: This workout should be scored for Total Time; can extend to 15 Min.

KG BB: (42.5/30)|(30/20)

BMU Option 1: Jumping BMU

BMU Option 2: Chest to Bar Pull-Up

NOTE: Last Seen 3/15/19

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 5 MINUTES*

4 TNG Power Snatch (115/75)

-Rest 1:00-

EMOM x 5 MINUTES

3 TNG Power Snatch (135/95)

-Rest 1:00-

EMOM x 5 MINUTES

2 TNG Power Snatch (155/105)

*Option to start heavier and build heavier. See Below.

EMOM 1 – (135/95)

EMOM 2 – (155/105)

EMOM 3 – (185/135)

(No Measure)

GOAL: HEAVY | RPE 6-7 — COMPLETE BEFORE METCON. This is going to help prime for the Open workout in Metcon today. Stay patient and keep the arms long…that bar should get into your hip pockets every time and if the weight isn’t snapy OH it’s too heavy. We practiced the fast lockouts during a strength session last week so let’s put it to practice now!