CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC FLEX Functional Strength Metcon (No Measure) 7-7-5-5-3-3 Hang Power Clean *7s = Moderate *5s = Moderate-Heavy 3s = Mod-Heavy+GOAL: RPE 6-7 | Explosive strength! Build from moderate 7s to Heavy 3s in the HPC. Goal is to achieve a full & violent extension then finish under the bar with a fast elbow whip and pull down to a 1/4 squat. CRISPY. Bodybuilding Metcon (No Measure) 21-15-9 DB Bench or Floor Press (Heavy) Wide Grip Strict Pull-Up *Minimal Rest b/t Movements 3 SETS 10/10 DB Long Lunge (Heavy) 10-15 DB Pausing RDL (Heavy)* *Pause at Mid-Shin for :02 every rep then stand under control -Rest as Needed b/t Sets- EMOM x 6 MINUTES MIN 1 – Plate Curls (Mod) MIN 2 – Weighted DeadbugsGOAL: Wrapping up the week with an upper / lower + push / pull split. Option today for Bench or Floor Press…for...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) EMOM x 6 MINUTES Min 1 – :40 Lung + Lunge + Squat Min 2 – 10 Slam Ball Deadlift + 10 Slam Ball OH Press Min 3 – :40 Shoulder Taps Into… EMOM x 6 MINUTES Min 1 – :40 Box Step Overs Min 2 – 10 Slam Ball G2O + 5 Tuck Jumps Min 3 – :40 Slow Deadbugs Workout Metcon (Time) FOR TIME* 50 Box Jump Overs (24/20) 100 Sit-Ups** 25 Box Jump Overs 50 Sit-Ups *Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10) **SB Weighted Optional (Score is Time) KG SB: (15/10)|(10/5) Cool Down Warm-up (No Measure) FOR RECOVERY 2:00 Down Dog 2:00 Twisted Cross (R) 2:00 Elbow to Instep (R) 2:00 Twisted Cross (L) 2:00 Elbow to Instep (L) 1:00 Knee Hug (R) 1:00 Knee Hug (L) (No Measure)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5 Clean Deadlifts 5 Hang Muscle Cleans 5 Scap Push Ups 5 Air Squats *At 2:30, upgrade to the following AMRAP: 5 Hang Power Cleans 5 Knee Push Ups 5 Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Mod-Heavy Complex: 2 Power Cleans + 1 Hang Clean* *Option for Hang Power or Hang Squat (Score is Weight) Workout The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead more

CrossFit Mettle and Honor – NC FLEXRead more