Wednesday

10
Jul

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Metcon (No Measure)

4 SETS FOR QUALITY

5-7 Ring Muscle-Ups

40/35 Cal Row

-Rest 3:00 b/t Sets-

(No Measure)

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Chin-Up Grip Scap Pull-Ups

8/8 DB Swings

6 Medball Front Squats

6 Medball Push Press

Skill

Metcon (No Measure)

4 SETS ON A 12:00 RUNNING CLOCK

5-7 Strict Knees to Chest

:30 L-Hang or Tuck-Hang on Bar

(No Measure)

Workout

Metcon (Time)

AMRAP x 15 MINUTES

10 Alt. DB Hang Split Snatch (50/35)|(35/20)*

15 Knees to Elbow

20 Wall Balls

*Arms alternate each rep, athlete can choose which leg to split.

(Score is Time)

C. STRENGTH / GYMNASTICS

Power Snatch (5-5-3-3-1-1-1)

1. 5-5-3-3-1-1-1

Power Snatch*

*Start Moderate and Build to Very Heavy

(Score is Weight)

Metcon (No Measure)

2. EMOM x 8 MINUTES

:45 Ring FLR

(No Measure)