CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target Warm-up (No Measure) -Rest 10:00- CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# B. NC60 Warm-up Warm-up (No Measure)...Read More
CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) 5 ROUNDS FOR TIME 200m Row 12 Toes to Bar 14 Alt. DB Hang Snatch (50/35)|(35/20) (Score is Time) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Slow Deadbugs Into… AMRAP x 5 MINUTES 30 Single...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) GENERAL WARM-UP 3 ROUNDS :30 Bike 10 Alt Groiners 5 Inch Worms + Push-Up Into… SPECIFIC WARM-UP 3 ROUNDS :30 Bike (75% across) 5/5 Single Arm Upright Row 5/5 Single Arm DB Strict Press 10 Scap Pull-Ups Workout Metcon (AMRAP – Rounds and Reps) AMRAP...Read More
CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS :15 Jumping Jacks :15 Bootstrappers :15 Groiners :15 Air Squats Into… 2-3 ROUNDS 100m Run 5 BB Deadlift 10 Elbow Punches 5 Muscle Clean Following the warm-up go into your Clean progression. After the Clean athletes should be very ready for Front Squats....Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 50 Jumping Jacks 40 Slow Alt. Bicycle Crunches 30 Alt. DB Toe Taps 20 Reverse Lunges Max Perfect Ring Rows w/ Remaining Time Strength Deadlift (2RM) ON A 12:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) Workout Metcon...Read More
CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 ROUNDS FOR TIME :30 Row 6 Air Squats (progress to empty barbell Front Squats for rounds 3 & 4) 6 Empty Barbell Strict Press (progress to Push Press for rounds 3 & 4) 12 Hollow Rocks + 12 Superman Arch Rocks* *Try to alligator...Read More