CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (2-2-2*) *Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week. (Score is Weight) Week 3 of 10-6-2 Cycle. GOAL: RPE 9 Bodybuilding Metcon (Checkmark) 1.)...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. WARM-UP: 5:00 Ski @Easy(EZ) pace GOAL: RPE 4 – 5 | Practice recovering while performing your 50 DU NOTES: This workout introduces the concept of interference. That is, movements that use similar muscle groups. In this case, both...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 1-2-3-and so on… Up-Downs Air Squats Push-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Snatch Grip Deadlifts 7 PVC Pass Thrus 6 Alt. PVC Around the Worlds 5 PVC Scarecrow Snatches Strength – All Metcon (Weight) 5 SETS* 1 Snatch Pull...Read More