Wednesday

4
Feb

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3 Up-Down + Ring Muscle-Ups

25 Hang Power Snatch (95/65)

75 Double Under

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

Strength

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

*Start moderate-heavy and build to heaviest single rep.

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

15 Front Squat (135/95)|(95/65)

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

ON A 6:00 RUNNING CLOCK…

Accumulate as much time as possible in the Push-Up Plank

-Rest as Needed-

ON A 6:00 RUNNING CLOCK…

Accumulate as much time as possible in the Wall Sit

*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.

(No Measure)