CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES (:45 ON/ :15 OFF) MIN 1 – Lunges MIN 2 – Alt. DB Deadlifts MIN 3 – Single DB Strict Press MIN 4 – Alt. Bird Dogs MIN 5 – Slow Deadbugs Strength Bench Press (5-4-3-5-4-3) 5-4-3-5-4-3* Bench Press *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 10 Alt. DB Power Cleans (50/35)|(35/20) 50′ OH Walking Lunges (R)* 15 Sit-Ups 50′ OH Walking Lunges (L) *If unable to Lunge for distance complete 14 OH Lunges. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Step-Ups 10 Up-Downs 10 BB Snatch Grip Deadlift Into… 1 ROUND 8 Box Jumps 8 Burpees 8 BB Snatch Grip Upright Row Strength Hang Power Snatch (8-6-6-4) 8-6-6-4* Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 4:00 x 3 SETS 10 Hang Power Snatches (95/65)|(75/55) 15 Bar Facing Burpees 20 Box Jumps (24/20) (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 5/5 Tempo Single DB Strict Press (30X1) 5/5 Single DB Push Press 10 Alt. Lunges (DB Optional) 1:00 Slow Shoulder Taps Workout Metcon (Time) FOR TIME 2 ROUNDS 30 Push Press (115/75)|(75/55) 200m DBL DB Front Rack Carry (50/35)|(35/20) 30 Alt. Single DB Lunges* Immediately Into… 2 ROUNDS 20 Push Press (135/95)|(95/65) 200m DBL DB Farmer Carry 20 Alt. Single DB Lunges* *For lunge, hold single DB across chest. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 1000m Row -Rest 4:00 b/t Sets- (Score is Time for Each Set) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105) into… Cash-Out 800m *P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run. (Score is Time) C. STRENGTH / GYMNASTICS Metcon (No Measure) 1. EMOM...Read more