Day

October 1, 2023
CrossFit Mettle and Honor – NC FLEX Functional Strength Sumo Deadlift (4 SETS  8 Library Sumo Deadlifts ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 7 | Use this week to find the appropriate loading to build on in the coming weeks. There is no tempo per se, but you should control the barbell...
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CrossFit Mettle and Honor – NCCOMPETE NCCOMPETE MEMO Complete full COMPETE workout AFTER your NCFIT PERFORMANCE work. Warm-Up Warm-Up (No Measure) 2 ROUNDS 10 Jump Tucks 8 Step Back Lunges 6/6 DB Hang Snatch Compete EVERY 3:00 x 4 SETS (Time) 6 Shuttle Runs* 12 Alt. DB Hang Snatch to Reverse Lunge (50/35)** -Rest With...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 8 MINUTES MIN 1 – 8 Scap Pull-Ups + Max Kip Swings MIN 2 – 8 RDL + Max Glute Bridge-Ups MIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder Taps MIN 4 – 8 Hang High Pulls + Max Elbow Punches...
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