CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 8:00 RUNNING CLOCK.. 3-4 ROUNDS 10/8 Bike 8/8 Single Arm Ring Row 10/10 Single Arm Bent Over Row 8/8 Single Arm Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES 1 High Hang Power Clean + 1 Hang Power Clean + 1 Power Clean (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 3 Hang Power Cleans (155/105)|(115/75) 9 Toes to Bar 27 Double Unders (Score is Rounds + Reps) KG BB: (70/55)|(60/42.5)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch positions, after both have gone move on to part 2. P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under. P2: Perform 10 Reps (1 Rep = Jump over, crawl under) Strength Clean and Jerk (Build to a Heavy 1-Rep) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Clean and Jerk Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105)...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK… 1:00 Singles 10 Pike to Push Up 15 Good Mornings :30 Singles 20 Alt. DB Sumo Deadlifts 20 Reverse Lunges Strength Metcon (Weight) 5 SETS* 8 Sumo Deadlift 6/6 Explosive Bulgarian Split Squats** *Keep weight Moderate-Heavy. **Option to use two light DB’s in the suitcase position. -Rest As Needed b/t Sets- MUST USE DOUBLE OVERHAND GRIP (Score is Weight) Workout Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups-12 MIN HARD CAP-Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Scap Push-Ups 10 Single Ring Ring Row 10 Slow Deadbugs Into… 2 ROUNDS 7 Knee Push-Ups or Push-Ups 7 Ring Row (Mod difficulty) :30 Hollow Hold Into… 2 ROUNDS 5 Hand Release Push-Ups 5 Ring Rows (Mod+ difficulty) 10 Tuck-Ups Strength Metcon (Weight) 15-12-10-10 Incline DB Bench Press -Immediately into- 25 Banded Chest Flyes -Rest 1:30 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) EMOM x 16 MINUTES MIN 1 – 15-20 Hand Release Push-Ups MIN 2 – :40 Max Sit-Thrus MIN 3 – 15-20 Ring Rows MIN 4 – :40 Max Tuck-Ups (Score is Reps)Read more