CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength Hang Power Snatch (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Hang Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Bar...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. DB Deadlifts :30 SA DB Overhead Hold/Side 10 Alt. Lunges 100m Jog Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15 KB High Pull MIN 2 – 20 DBL KB Shrugs MIN 3 – 20 DBL KB...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. Hit “Holleyman” hard. B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS (6:00 MINUTE CAP) 5 Push Up to Pike 10 Alt. Groiners 5 Barbell RDL 10 Alt. Elbow Punches 5 Front Squats Workout Holleyman (Time) 30 Rounds for time of: 5...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Alt. DB Snatch (50/35) 1:00 – H-R Push-ups 1:00 – Box Jump Overs (24/20) 1:00 – Toes to Bar 1:00 – Cal Bike -Rest 1:00 b/t Sets- (Score is Reps) B. NC60 Warm-up Warm-up (No Measure)...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1: :45 Bike MIN 2: :45 Push-ups MIN 3: :45 Bike MIN 4: :45 Wall Ball Front Squats MIN 5: :45 Bike MIN 6: :45 Hollow Body Hold Strength Bench Press (7-7-7-7-7) 7-7-7-7-7 Bench Press (Score is Weight) Workout Metcon...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Conditioning. If your legs are beat up, take time to invest in some self care or active recovery before your GPP session. (No Measure) B. NC60 Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 High Knees / :25...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) ON A 8:00 RUNNING CLOCK… 80 Walls Balls 80 Up-Downs *Pacing goal here is 20-25 reps a minute for the WB and 15-20 reps a minute for the Up-Downs. Complete in order. Goal is to finish within 7-8 minutes and feel like you could...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 400m Team Run (find a buddy and stick with the entire time!) Into… AMRAP x 5 MINUTES (w/ empty barbell) 10 Stiff-Legged Deadlifts 10 Alt. Elbow Punches 5 Strict Press from the front 5 Strict Press from behind neck 10 Backrack Alt Step Back Lunges...Read More
