CrossFit Mettle and Honor – NC METCON

Warm-up

Warm-up (No Measure)

-GENERAL WARM-UP-

AMRAP x 5 MINUTES

30 Single or Double Unders

10 Tempo Air Squats (2121)

10 Intentional PVC Passes (belly tight!)

10 Single Plate Press (:01 Pause OH)

*After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below!

-QUICK OHS DRILL-

2 SETS w/ Empty Barbell…

5 Hang Muscle Snatch

5 Behind the Neck Press (Snatch Grip)

:10 Active OH Hold (Pressing Up Strong!)

3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong)

Strength

Overhead Squat (3×5)

3×5

Overhead Squat (Moderate-Heavy)*

*Same weight across for all sets.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

20-16-12*

Alt. DB Squat Snatch (50/35)|(35/20)

Up-Downs Over DB

(Score is Time)

KG DB: (22.5/15)|(15/9)