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WOD
CrossFit Mettle and Honor – NC FLEX Strength Back Squat (4-8 SETS 3 Tempo Back Squats (20X0)) -Rest 4:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week (on Wednesday). This week, you have an option—you can use it as a deload week...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 1 ROUND 1:00 Legs + Hip Row (No Arm Pull) 8 Alt. Lunges + PVC Pass-Through 8 Alt. Kang Squats 4 Yoga Push-Ups Into… 1 ROUND 1:00 Hip + Arm Row (No Leg Push) 8 Alt. PVC Around the Worlds 8 Slow Air Squats 5-7...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Sub 2:00 on the Row and unbroken on the OHS. Then open with your biggest set of HSPU each round and then quick sets to finish off the time. How much will our drop off...
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CrossFit Mettle and Honor – NC FLEX Strength Weighted Pull-ups (4-8 SETS 3 Weighted Pull-ups (20X0)) -Rest 2:00 b/t Sets- (Score is Weight) GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for...
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 20 Jumping Jacks 15 Banded Pull-Aparts 10 Banded Good Mornings 10 Scap Pull-Ups Into… 2 ROUNDS 10 Superman Rocks 10 Hollow Rocks 10 BB Good Morning 10 Kip Swings (Short & Tight) 10 Slow Ring Rows Strength – All EMOM x 10 MINUTES...
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CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Primary focus is the gymnastics, lets try to keep these to 1-2 Sets. Break up the Deadlift as needed to keep speed/pace at that high RPE 9 intensity. COMPETE | PART 1 Back Squat (4×3...
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CrossFit Mettle and Honor – NC FLEX REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more....
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CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS 1:00 Cardio Choice 1 10 Alt. Deadbugs 1:00 Cardio Choice 2 10 Up-Downs into… 2 ROUNDS 6/6 Slow BW Turkish Sit-Ups 6/6 Slow BW Reverse Lunges 6/6 Slow SA Strict Press (DB or KB) 10 Sit-Ups Workout – All AMRAP x 25 MINUTES...
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CrossFit Mettle and Honor – NCCOMPETE REST DAY or ACTIVE RECOVERY The goal today is to give your body what it needs — full rest or active recovery. Full Rest can involve rest, recovery, and self care but the priority is rest. Active Recovery can involve low intensity movement for about 20-30min or more. Getting...
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CrossFit Mettle and Honor – NC FLEX Strength 3-4 SETS (Weight) 8 Seated Behind-the-Neck Barbell Strict Press (Moderate-Heavy) -Rest :10- Max Reps DB Push Press (Moderate) -Rest 2:00 b/t Sets- (Score is Weight on Strict Press)GOAL: RPE 9 | The behind-the-neck press is a great way to get your shoulders into a deep stretch. You...
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