CrossFit Mettle and Honor – NCCOMPETE

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with plenty of prep workout before the 1RM Snatch.

B. NC60

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Bike

10 PVC Pass Through

10ft Duck Walk*

5 Superman / 5 Hollow Rock

5 Broad Jumps

*For the duck walk first round will be with empty hands, 2nd round challenge to put the PVC in the back rack, 3rd round challenge to hold the PVC overhead like an OHS.

Strength

Snatch (1×1)

ON A 20:00 RUNNING CLOCK…

Build to 1RM Snatch*

*Power or Squat, Athlete Choice

Workout

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)

C. STRENGTH / GYMNASTICS

Metcon (AMRAP – Reps)

ON 7:00 RUNNING CLOCK…

50/40 Cal Bike

Max Power Snatch (135/95)|(95/65)
Rest at least 5:00 then repeat the workout until you complete 60 reps total of the power snatch. Example, in workout 1 if you get 30 reps, you would rest 5:00 then repeat the workout starting your count at 31, 32, 33, and so on…If you do not complete 60 reps in the second interval, rest 5:00 then repeat until you hit 60 reps.