CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

500m Row

30 Walking Lunges

30 Sit-Ups

400m Run

15 Ring Rows

3 Wall Walks

(Score is Rounds + Reps)

B. NC60

Warm-up

Warm-up (No Measure)

TABATA (:20 on/:10 off)*

MVMT 1 – Single Unders

MVMT 2 – High Single Unders

MVMT 3 – Alt Right & Left Foot

MVMT 4 – Backwards

*2 Rounds of each movement

Into…

3 ROUNDS

5 Snatch Grip Romanian DL

5 Hang High Pull

5 Hang Muscle Snatch

5 Snatch Grip Push Press (back rack)

5 Hang Power Snatch

Extended Warm-up

Metcon (Weight)

EVERY 1:30 FOR 5 SETS

25 Double Unders

3-5 TNG Power Snatches*

*Keep loading moderate-light to moderate.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 3:00 RUNNING CLOCK…

50 Double Unders

21 Power Snatch (75/55)|(45/35)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

75 Double Unders

15 Power Snatch (95/65)|(65/45)

-Rest Remainder-

ON A 3:00 RUNNING CLOCK…

100 Double Unders

9 Power Snatch (Athlete Choice)

-Rest Remainder-

ON A 5:00 RUNNING CLOCK…

125 Double Unders

Max Power Snatch (Athlete Choice)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

5 SETS

1:30 Wall Sit

1:30 Ring FLR or Weighted Plank

-Rest as Needed b/t Sets-

(No Measure)