CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Row Into… 3 ROUNDS 5/5 SA Ring Row 10 PVC Pass Through 10 PVC OHS *Have barbells ready for the teaching. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex of: 1 Squat Snatch + 1 Hang Squat Snatch + 2 Overhead Squat (Score is Weight) Workout Metcon (AMRAP – Reps) 3 SETS ON A 5:00 RUNNING CLOCK… 500m Row 10 Squat Snatches (155/105)|(115/75) Max Rope Climbs in Time Remaining… -Rest 2:00 b/t Sets- (Score is Reps) KG BB: (70/55)|(50/35)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) AMRAP x 9 MINUTES 2-4-6-8 and so on… Deadlift (225/155) C2B Pull-Up (Score is Reps) B. NC60 Warm-up Warm-up (No Measure) 2:00 Bike Into… 2 ROUNDS 20 Shoulder Taps 10 Slam Ball Deadlift 10 Slam Ball OH Press Into… 2 ROUNDS :10 Ring Support Hold :10 Bottom of Ring Dip Hold 10 Slam Ball G2O Skill Metcon (No Measure) EMOM x 12 MINUTES Min 1 – :45 Ring FLR Hold or Plank Hold Min 2 – :45 Diamond Push-Ups Min 3 – :45 Hollow Rocks (No Measure) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 4-6-8-10-12…etc Strict Dips Cal Bike Slam Balls (30/20)|(20/10) (Score is Rounds + Reps) KG SB: (15/10)|(10/5) C. STRENGTH / GYMNASTICS FRONT RACK LUNGES (5×10) FRONT RACK LUNGES 5×10* *Bar starts on the ground. Alternate legs for each rep for 10...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 5 DBL DB Suitcase or Sumo Deadlifts :30 Hollow Hold 5/5 Single Arm Strict Press* 5 Scap Push-Ups + :30 Plank Hold 5 Body Weight Good Mornings** :30 Quad Heel Taps Workout “FROSTY THE SWOLEMAN” (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES* 100m DB Suitcase Walk (50/35)|(35/20) 10 DB S2OH 40 Russian Twists 10 DB Bent Over Rows 10 DB Deficit Push-Ups 40 Russian Twists *Every 1:30, not including 0:00, complete 5 DB Hang Power Cleans. (Score is Rounds + Reps) Optional Finisher Metcon (No Measure) 3 SETS :30 Hollow Hold 1:00 Plank :30 Hollow Hold 1:00 Quad Heel Taps (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK 200m Run 10 Barbell good mornings 20 Alt. Behind the Neck Elbow Punches 10 Back Rack Squat Jumps 10 Hang Muscle Cleans 10 Strict Press 10 Hang Power Cleans 10 Push Press 200m Run Strength Clean and Jerk (Build to a Mod-Heavy 3-Rep) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Clean & Jerk* *Power or Squat, athlete choice! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 18:00 RUNNING CLOCK… 800m Run 20 Clean & Jerks (115/75)|(75/55) 400m Run 20 Clean & Jerks (135/95)|(95/65) 200m Run Max Clean & Jerks (155/105)|(115/75) in Time Remaining*… *Option for (185/135)|(135/95) for final set (Score is Reps) Partner Workout Option Metcon (AMRAP – Reps) ON A 22:00 RUNNING CLOCK… 800m Run 40 Clean & Jerks (115/75)|(75/55) 400m Run 40 Clean & Jerks (135/95)|(95/65) 200m...Read more

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