CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – NC FLEX Strength Deadlift (6 SETS 4 Library Deadlifts (Moderate-Heavy) ) -Rest 2:30 b/t Sets- (Score is Weight) GOAL: RPE 8 | Week 4 of 6. Even if it’s a small jump, make a jump from the weight used last week. Keep the reps under control, and don’t take more rest than what’s prescribed. The second half of the cycle here—let’s get strong! Bodybuilding Metcon (Checkmark) 1.) 3 SETS 12/12 Zercher Reverse Lunge (Heavy) -Rest 2:00 b/t Sets- (No Measure) 2.) 2-3 SETS 12-16 DB Romanian Deadlift (RDL) (Heavy) -Rest 1:30- 16-20 DB Goblet Cossack Squat (Heavy) -Rest 2:00 b/t Sets- (No Measure) 3.) EMOM x 12 MINUTES MIN1 – Max Set Hanging Knee Raises MIN 2 – Max Set Kipping Toes To Bar MIN 3 – REST (No Measure)Goal: RPE 9 | Here’s your chance to build on Week 2’s session. Aim to increase...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) 1 ROUND 8 Bootstrappers 10 Wall Ball Around the Worlds :30 Plank 12 Plate Hops Into… 1 ROUND 10 Wall Ball Front Squats :15/:15 Side Plank 10 Bird Dogs 10 Tuck Jumps Into… 1 ROUND 10 Wall Ball Thrusters :30 Hollow Hold 10 Deadbugs 10 Box Jumps Strength – All Deadlift (4-3-2-1*) *Start Mod-Heavy and Build to Heavy. (Score is Weight) Workout – Performance ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (20/14) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (275/185) 12 Box Jumps (24/20) (Score is Rounds + Reps) KB WB: (9/6) KG BB: (125/85) Workout – Fitness ON A 10:00 RUNNING CLOCK… (AMRAP – Rounds and Reps) 60 Wall Balls (14/10) Immediately Into AMRAP in Remaining Time of: 6 Deadlifts (185/135) 12 Box Jumps (20) (Score is Rounds + Reps)...Read more

CrossFit Mettle and Honor – CrossFit Suggested Warm-Up Warm-Up (No Measure) MOBILITY ROUND 5 Inchworm + Push Up 10 Alt Thread the Needles 5/5 Moose Antlers 10 Plank Shoulder Tap 10 Piked Toe Taps 10 Scap Pull Ups Into… 2 Rounds 250/200M Row 8 Strict Press (RND 2: Push Press) 8 Bent Over Rows 8 Tuck Ups or V Ups 8 Kip Swings Strength – All Push Jerk (ON A 16:00 RUNNING CLOCK… Build to a Moderate 5-Rep Push Jerk*) *Slightly Heavier than Workout Weight. (Score is Weight) Workout – Performance 3 ROUNDS FOR TIME (Time) 500/400m Row 20 Toes to Bar 10 Shoulder to Overhead (155/105) (Score is Time) KG BB: (70/47.5) Workout – Fitness 3 ROUNDS FOR TIME (Time) 400/350m Row 20 Toes to Something 10 Shoulder to Overhead (115/75) (Score is Time) KG BB: (52.5/35) Optional Cool Down – All 2-3 SETS FOR QUALITY (No Measure) 5...Read more