MVMT
November 24, 2019
Hero WOD Holleyman
November 30, 2019

Tuesday

CrossFit NCS – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

8 Alt. Groiners

8 Jump Squats

8 Glute Bridge-Ups

8 Tuck Ups

Skill

Warm-up (No Measure)

ON A 8:00 RUNNING CLOCK…

Practice Clamping & Re-Clamping Rope After 1st Pull

*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.

Workout

Metcon (2 Rounds for reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – Wall Walk and :20 Chin Over Bar Hold

MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*

*Power Cleans are intended to be very heavy singles.

** Round 1 will be wall walk. Round 2 will be Chin over bar hold
Score is total wall walks across workout as 1 round. Score it total power cleans across workout as 2 round. If a :20 Chin Over Bar Hold cannot be maintained for a round, the max power cleans in the following round do not count towards final score.

Finisher

Metcon (Time)

OPTIONAL FINISHER

ON A 3:00 RUNNING CLOCK…

Accumulate Max Time in Elbow Plank