4
Jun
Friday
NCFIT Iron Strong – NC COMPETE
A. CONDITIONING
Metcon (Calories)
10 SETS
1:00 Max Cal Bike
-2:00 Rest b/t Sets-
(Score is Cals)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Run
into…
AMRAP x 4 MINUTES
6 Alt. Box Step Ups
5 Clean Deadlifts
4 Hang Muscle Cleans
3 Shoulder Press
Strength
Push Press (5×5)
5×5
Push Press*
*Keep loading moderate
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
21-15-12-9-6-3
Hang Power Clean (115/75)|(75/55)
Push Press
Up-Down Box Jump Overs (24/20)
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
1:00 Banded Lat Distraction (L)
1:00 Banded Lat Distraction (R)
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (Time)
5 ROUNDS FOR TIME
12 Deadlift (275/185)
12 Strict HSPU (Deficit Optional)
(Score is Time)
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…6:00 lower-body and 6:00 upper-body.
(No Measure)