NCMETCON WOD, February 16, 2024

NCMETCON – Fri, Feb 16

Warm-Up
Warm-Up

25’ LINE DRILLS (MIN 0-4)

Toe Walk

Heel Walk

Walking Good Mornings

Bear Crawl

Quad Crawl

Alt. Straight Leg High Kicks

Butt Kickers

Burpee Broad Jumps

Into…

1-2 ROUNDS

200m Run

10 Alt. Step-Ups

5 Vertical Tuck Jumps

5 Box Jumps

Into…

1-2 ROUNDS

100m Run

10 Empty Barbell Deadlifts

5 Empty Barbell Upright Rows

10 Alt. Elbow Punches

Strength – All
EVERY 2:00 x 5 SETS* (Weight)

1 Power Clean

+

1 Hang Power Clean

+

1 Hang Clean**

*Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is to start heavier and build to heavier.

**Option for Squat or Power.

(Score is Weight)

Workout – Performance
FOR TIME (Time)

400m Run

30 Box Jumps (20)

20 Hang Power Cleans (155/105)

300m Run

20 Box Jumps (24/20)

10 Power Cleans (185/135)

200m Run

10 Box Jumps (30/24)

5 Hang Squat Cleans (205/155)

(Score is Time)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

Workout – Fitness
FOR TIME (Time)

400m Run

25 Box Jumps (20)

15 Hang Power Cleans (115/75)

300m Run

15 Box Jumps (24/20)

10 Power Cleans (135/95)

200m Run

10 Box Jumps (Athlete Choice)

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB1: (52.5/35)

KG BB2: (60/42.5)

KG BB3: (70/47.5)

Optional Cool Down – All
2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-

(No Measure)

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