CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Workout Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at 3,2,1 GO, perform 5 Front Squats. -10:00 Time Cap- (Score is Time) KG BB: (60/42.5)|(42.5/30) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 20 ROUNDS FOR TIME* 3 Front Squats (135/95)|(95/65) 3 Power Snatch *Alternate every round. Partner 1 completes a round while Partner 2 rests. (Score is Time) KG BB: (60/45)|(45/30) Post-Workout Strength On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Heavy 1-Rep ) On a 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Hang Squat Snatch (Score is Weight)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 7:00 RUNNING CLOCK.. 20 Single Unders 12 Air Squats 8/8 Lunges 6 Plate Good Mornings 20 Single Unders 12 Air Squats 8/8 Split Squats 6 Plate Good Mornings 20 Single Unders 10 Air Squats 8/8 Curtsey Squats 6 Plate Good Mornings Strength Metcon (Weight) EVERY 3:30 x 5 SETS 6 Tempo Deadlifts (2011)* 8/8 Plate Elevated Curtsey Squats :30 Double Under Practice *Build to a moderate weight. (Score is Weight) Workout “THE INFERNO” (Time) FOR TIME 100 Double Unders 35 Air Squats 30 Deadlifts (165/115)|(95/65) 75 Double Unders 35 Air Squats 20 Deadlifts (185/125)|(115/75) 50 Double Unders 35 Air Squats 10 Deadlifts (225/155)|(135/95) -15:00 Time Cap- (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 150m Row 5 Plate Front Raises 5/5 Plate Lateral Raises 10 Plate Bent Over Row 10 Plate Ground to Overhead Strength Metcon (Weight) 4 SETS 6 Tempo Strict Press (1121), Can sub for strict HSPU or Negative HSPU 10 Single DB Front Raises 10 DB Lateral Raises -Rest as Needed b/t Sets- (Score is Weight) Workout Metcon (5 Rounds for time) 5 SETS 10 Push Press (95/65)|(65/45) 250/200m Row 10 Push Press -Rest 1:00 b/t Sets- (Score is Each Set for Time) 15 MIN HARD CAP KG BB: (42.5/30)|(30/20) RX+ Substitute HSPU for Push Press (let’s get ready for the OPEN!)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. **After the warm-up, begin your teaching / skill development for the 3-Rep Heavy Thruster! Strength ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Heavy 3-Rep ) ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster* *Barbell can come out of the rack (Score is Weight) Workout “PUNCH OUT” (Time) FOR TIME 800m Run 30 Thrusters (115/75)|(75/55) 30 Lateral Burpees Over Bar (Score is Time) KG BB: (50/35)|(35/25)Read more