CrossFit Mettle and Honor – NC FLEX Functional Strength Back Squat (2-2-2*) *Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week. (Score is Weight) Week 3 of 10-6-2 Cycle. GOAL: RPE 9 Bodybuilding Metcon (Checkmark) 1.) 4 SETS 10 DB Narrow Grip Bench (Mod) Immediately Into… Max Push-Ups -Quick Rest- 10 DB Hammer Curls (Mod) Immediately Into… Max Push Press -Rest 1:30 b/t Sets- (No Measure) 2.) 3 SETS (Optional) 1:00 Split Squat Hold (L) / 1:00 Split Squat Hold (R) 30 Tib Raises 30 Alt. Bodyweight Step-Ups -Rest 1:30 b/t Sets- (No Measure) 3.) 2 SETS 30-20-10 Banded Tricep Extension Glute Bridge-Ups -Rest 1:00 b/t Sets- (No Measure) Extra Credit Metcon (Time) 10 SETS 1:00 Bike Sprint -Rest 2:00 b/t Sets- (Score is Slowest Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-Up Warm-Up (No Measure) AMRAP x 4 MINUTES 1-2-3-and so on… Up-Downs Air Squats Push-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Snatch Grip Deadlifts 7 PVC Pass Thrus 6 Alt. PVC Around the Worlds 5 PVC Scarecrow Snatches Strength – All Metcon (Weight) 5 SETS* 1 Snatch Pull + 1 Snatch High Pull + 1 Muscle Snatch *Start Light and build to Moderate. -Rest As Needed b/t Sets- Week 3 of 7 (Oly Cycle) (Score is Weight) Workout – Performance Metcon (Time) 10 ROUNDS FOR TIME 100m Run 3 Power Snatch (135/95) 5 Burpees Over Bar (Score is Time) KG BB: (60/42.5) Workout – Fitness Metcon (Time) 10 ROUNDS FOR TIME 100m Run 3 Power Snatch (95/65) 5 Burpees Over Bar (Score is Time) KG BB: (42.5/30) Optional Cool Down Metcon (No Measure) FOR RECOVERY 2:00 Olympic Wall Squat 1:00/1:00 Twists Cross Stretch...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-Up (No Measure) WARM-UP 2 ROUNDS 6 Alt. Deadbugs 6/6 SA DB Lat Raise (Light Weight) 4/4 DB Around the World Into… 3 ROUNDS 30 Big Jump Single Unders* 6/6 SA Ring Row 6 Scap Pull-Ups 6/6 SA Deadlift * Can transition to Double Unders in the 2nd and 3rd Round Workout – Performance Metcon (Time) 5 ROUNDS FOR TIME 100m KB or DB Farmer Carry (Athlete Choice, Heavy) 60 Double Unders 20 Pull-Ups (Score is Time) KG KB: (24/16) Workout – Fitness Metcon (Time) 5 ROUNDS FOR TIME 100m KB or DB Farmer Carry (Athlete Choice, Heavy) 60 Double Unders 20 Ring Rows (Score is Time) KG KB: (16/12) Finisher Metcon (No Measure) 3 SETS 10/10 Banded Crossbody Lateral Raises 20 Overhead Banded Tricep Extensions 1:00 Banded Deadbugs -Rest As Needed b/t Sets- (No Measure)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC FLEXRead more