Wednesday

3
Sep

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Clean & Jerk.

B. NC60

Warm-up

Warm-up (No Measure)

3:00 Bike

Then…

2 ROUNDS

15 Jumping Jacks

10 Groiners + Twist

10 Jumping Squats → 10 Jumping Lunges

5 PVC Press from ¼ squat → 5 PVC Press From Split*

*PVC press will be from the front rack position, :02 pause at the top

Strength

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Clean & Jerk

*Power or Squat, Athlete Choice

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

C. STRENGTH / GYMNASTICS

Metcon (Time)

Rest at least 5:00 after Part B then complete…

FOR TIME

12 Squat Clean (155/105)

75 Double Unders

15 Toe to Bar

9 Squat Clean (185/135)

75 Double Unders

15 Toe to Bar

6 Squat Clean (225/155)

75 Double Unders

15 Toe to Bar

3 Squat Clean (255/175)

75 Double Unders

15 Toe to Bar