Day

October 2, 2022
CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (ON A 30:00 RUNNING CLOCK… Build to a Heavy 4-Rep Back Squat*) *FOCUS: Back Squat…retest time for the heavy 4-Rep! GOAL: RPE 8-9 | 30:00 to work on the BS. This is plenty of time. Take a conservative approach warming-up then I would recommend...
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CrossFit Mettle and Honor – TEENS CROSSFIT (12-17) Warm-up AMRAP x 8 MINUTES 6 Burpees :20 Hollow Hold 3 Scap Pull-Ups + 3 Scap Retracts* 6 Alt. Step-Ups 8/6 Cal Row *Scap Pull-Ups: Shoulders move up & down Scap Retracts… Step 1: Scap Pull-Up Step 2: Push down on bar through the lats, leaning slightly...
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CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 ROUNDS FOR TIME 25 Chest To Bar Pull-Ups 50m Overhead KB Carry (R) (53/35) 25 Russian KB Swings 50m Overhead KB Carry (L) (Score is Time) GOAL EFFORT | RPE 6-7 — This is the Sunday NCMETCON but wanted to get...
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CrossFit Mettle and Honor – CrossFit Warm-up 3-4 ROUNDS (Time Permitting) :30 Row @ Mod Pace 10 Lunge + PVC Pass Through* 8 Up-Downs 6 Push-Up to Pike *Rnd 3+4 complete PVC Overhead Squats. Strength Metcon (Weight) EVERY 1:30 x 7 SETS* 1 Power Snatch + 1 Deep Hang Power Snatch *Start Moderate and build...
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