30
Oct
Wednesday
CrossFit Mettle and Honor – NCCOMPETE
A. CONDITIONING
Metcon (AMRAP – Reps)
3 SETS ON 2:30 CLOCK…
50′ Walking Lunge
10 Hang Power Snatch (115/75)
Max TTB in Remaining Time
-Rest 1:00 b/t Sets-
(Score is Lowest Number of Reps)
B. NC60
Warm-up
Warm-up (No Measure)
3 ROUNDS
10/10 Moose Antlers
5 Inch Worm + Push-Up
10 PVC Pass-thrus
Into…
3 ROUNDS
10 Push-ups (2111)
8 Snatch Grip RDL
6 Hang Muscle Snatch
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Hand Release Push-Ups
25 Power Snatches (75/55)|(65/45)
(Score is Time)
Post-Workout Strength
Bench Press (9-7-7-5)
9-7-7-5
Bench Press*
*Build to a Heavy set of 5. Reps 4 & 5 of the final set should be very challenging.
(Score is Weight)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 12:00 RUNNING CLOCK…
Run 1 Mile
Then…
“OPEN 18.2 A”
Find 1RM Clean
(Score is Weight)
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean