CrossFit Mettle and Honor – NC FLEX Functional Strength Power Clean (EMOM x 20 MINUTES 2 Power Cleans*) *Start Moderate and build after every 5th set… Set 1-5 = Mod Set 6-10 = Mod-Heavy Set 11-15 = Athlete Choice Set 16-20 = Athlete Choice (Score is Weight) GOAL: RPE 8 | Low rep EMOM that...Read More

CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout BEFORE your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 SETS* 3 Snatch Deadlift 3 Hang Snatch Pull 3 Hang Muscle Snatch 3 OHS 3 Snatch Balance *Empty BB. Perform each set Unbroken -Rest :30 b/t Sets- Compete Metcon (5 Rounds for weight)...Read More

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 8 MINUTES* 8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8) 8 Tall Step-Ups → 8 Box Jumps 16 Alt. Russian Twists → 8 Alt. Sit-Thrus 8 Alt. Groiners → 8 Alt. Cossack Squats *Progress to 2nd movement @ 4 MIN....Read More