Wednesday

2
Oct

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Alt. Samson Lunges

12 Alt. Groiners

:20 Overhead Plate Hold

Into…

3 ROUNDS

8/8 Tempo Split Squats

10 Plate OH Strict Press

12 Plate Sumo Deadlifts

100m Run (EZ→ Mod→ Hard)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

400m Run

20 Plate Ground to OH (45/35)|(35/25)

Max Overhead Plate Walking Lunges in Remaining Time

-No Additional Rest b/t Sets-

(Score is Total Reps)

Post-Workout Strength

Metcon (Weight)

4 SETS

1:00 Heavy Barbell Back Rack Hold (Athlete’s Choice)

OR…

4 SETS

1:00 Heavy Sled Push (Athlete’s Choice)

-Rest 1:00 b/t Sets-

(Score is Weight)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

4 SETS FOR QUALITY

1:00 KB Floor Press in Glute Bridge

1:00 Quad Hold (Scaps Retracted)

1:00 KB Front Rack Hold

1:00 EZ Bike

-Rest as Needed b/t Sets-

(Score is Weight)