Wednesday

7
Jan

Wednesday

CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Get ready for a big effort on Fran!

B. NC60

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

12 Alt. Groiner + OH Twist

12 Scap Retracts

12 Arm Haulers

6 Boot Straps

Then…

2 ROUNDS

12 Jumping Squats

6 Burpees

12 Scap Pull-Ups

6 Ring Rows

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Pedal on Bike

2:00 Foam Roll Upper Back / Lats

1:00 Rebound Recovery (prone rest)

(No Measure)

C. STRENGTH / GYMNASTICS

Shoulder Press (1RM)

Build to 1RM Strict Press

(Score is Weight)

Shoulder Press (3 x Max Reps)

3 SETS

Max Reps Strict Press @ 75% of 1RM

(Score is Each Round for Reps)