NCMETCON WOD, February 10, 2024

NCMETCON – Sat, Feb 10

Warm-Up
Warm-Up

1 ROUND

10 PVC Pass Throughs

10 PVC Pipe Upright Rows

6 Yoga Push-Ups

10 Alt. Box Step-Overs

Into…

1 ROUND

10 PVC Snatch Grip Deadlift

10 PVC Snatch Grip Cuban Press

6 Plank to Pike Walk

10 Half Box Jumps

Into…

1 ROUND

10 PVC Muscle Snatch

10 PVC Snatch Balance

3 Wall Walks or 3 Scaled Wall Walks

10 Box Jump Overs

Strength – All
EMOM x 10 MINUTES* (Weight)

MIN 1 – 1 Hang Power Snatch + 1 Below the Knee Power Snatch*

MIN 2 – 1 Wall Walk or Scaled Wall Walk

*Start Light and Build to Moderate.

(Score is Weight)

Workout – Performance
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=rx

KG DB: (22.5/15)

Workout – Fitness
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
https://games.crossfit.com/workouts/open/2022?division=2&workout_tiers=scaled

KG DB: (15/10)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

3 Wall Walks or Half Wall Walks

12 Alt. DB Snatches (Athlete Choice)

15 Box Jump Overs (Athlete Choice)

*Complete waterfall style. P1 completes 3 Wall Walks, P2 completes 12 Alt. DB Snatches, P1 completes 15 Box Jump Overs, and then P2 completes 3 Wall Walks, and so on.

(Score is Rounds + Reps)

Optional Cool Down – All
2-3 SETS FOR QUALITY

1:00 Walking Rest

10 Arm Haulers

5 Calf Raises on Elevated Surface w/:03 Pause in Bottom

5/5 Moose Antlers

-Rest as Needed b/t Sets-

(No Measure)

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