CrossFit Mettle and Honor – NC FLEX Strength Sumo Deadlift (9-9-7-7-5-5 Tempo Sumo Deadlift (30X0) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 2 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build in weight. The goal is to finish with a heavier five than what you hit last week. Bodybuilding Metcon (Checkmark) 1.) EMOM x 20 MINUTES MIN 1 – 20/15 Cal Row MIN 2 – 12 Russian KB Swings (72/53) MIN 3 – 25 Sit-ups MIN 4 – 15 Strict Burpees MIN 5 – Rest (No Measure) 2.) 3 SETS 16-20 Landmine Rotations (Moderate) -Rest 1:00- 20/20 DB Side Bends (Moderate) -Rest 1:00 b/t Sets- (No Measure) GOAL: RPE 9 | Another 20-minute EMOM this week to keep our conditioning sharp through this cycle. You’ll need...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) EMOM x 10 MINUTES (:40 on / :20 off) MIN 1 – Up-Downs MIN 2 – Alt. Single Leg RDL MIN 3 – Samson Lunges MIN 4 – Hang High Pulls MIN 5 – Push-Up to Pike After minute 5, repeat all movements for a second round. Strength – All Clean and Jerk (ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean & Jerk ) (Score is Weight) Workout – Performance CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, 165# / 110# Jerk, 165# / 110# ON A 5:00 RUNNING CLOCK… Max Squat Clean & Jerks (165/110) (Score is Reps) KG BB: (75/50) Workout – Fitness “OPEN 11.3 — NCFIT REMIX” (AMRAP – Reps) ON A 5:00 RUNNING CLOCK… Max Clean & Jerks (115/75) (Score is Reps) KG BB: (52.5/35) Partner Workout...Read more

CrossFit Mettle and Honor – NCCOMPETE NCFIT GOALS Perform the NCFIT Performance workout with the following goals and/or adjustments… GOAL: Goal is to stay on that barbell. Every drop your feet are standing by the bar ready to get your hands on it. Ideally aim for the Cluster method for this workout. COMPETE | PART 1 EMOM x 12 MINUTES (AMRAP – Reps) MIN 1 – :20 Max Clean & Jerks (95/65) MIN 2 – :20 Max Power Snatches MIN 3 – :20 Max Thrusters MIN 3 – Rest (Score is Total Reps of Lowest Rounds) GOAL: RPE 8 | Fast barbell cycling work. It should feel light we’re working on speed reps; think about speed moving the bar up AND down! COMPETE | PART 2 3 SETS (No Measure) 10 DB Wrist Curls 25′ Suitcase Plate Carry 25′ Suitcase Plate Carry 25′ Plate Push -Rest 1:00 b/t Sets- (No...Read more

CrossFit Mettle and Honor – NC FLEX Strength 4 SETS* (Weight) 12 Bent Over Barbell Rows (Heavy) -Rest :10- Max Reps Supinated-Grip Inverted Row -Rest 1:30 b/t Sets- (Score is Weight on Row) GOAL: RPE 8 | *On your last set, take the barbell row to failure. Then, take some weight off and go to failure again. Then, take some weight off again for one last drop set. Bodybuilding Metcon (Checkmark) 1.) 3 SETS 8/8 Single-Arm Landmine Row (Moderate) -Rest 1:00- 12/12 Single-Arm Bent Over DB (or High Cable) Row (Moderate) -Rest 1:00 b/t Sets- (No Measure) 2.) 3 SETS 16 Banded (or Cable) Lat Pull Down (Moderate) -Rest :30- 20 Standing Banded (or Cable) Lat Push Down (Moderate) -Rest 1:00 b/t Sets- 2.) 3 SETS Max Reps Chin-ups -Rest 1:00- 16-20 Alternating Cross-body Curls (Moderate) -Rest 2:00 b/t Sets- (No Measure) GOAL: RPE 8 | Lats, lats, and more...Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 5 MINUTES 5/4 Cal Bike 10 Ring Rows 5 Scap Pull-Ups 10 Supermans 5 Push-Up to Pikes Into… AMRAP x 5 MINUTES 5/4 Cal Bike 5/5 Hand Over Hand Ring Rows 5 Kip Swings 10 Hollow Rocks 5 Up Downs Skill – All 8:00 RUNNING CLOCK… (No Measure) Practice Rope Climbs or Strict Pull-Up (No Measure) Workout – Performance AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 15/12 Cal Bike 1 Rope Climb 15 Toes to Bar 1 Rope Climb 15 Burpees (Score is Rounds + Reps) Workout – Fitness AMRAP x 16 MINUTES (AMRAP – Rounds and Reps) 12/10 Cal Bike 3 Strict Pull-Ups 12 Toes to Something 3 Strict Pull-Ups 12 Burpees (Score is Rounds + Reps) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 10 SLOW PVC Pass Thrus 5/5 Moose...Read more