CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 400m Group Run Immediately into… 3 SETS (w/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) Workout Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang Power Clean (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 400m Run 20 Power Clean (115/75)|(75/55) 30 Hang Power Clean *Run is completed together. While P1 works on the barbell P2 holds the plank. Switch as needed (Score is Time) KG BB: (50/35)|(35/25)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (7:00 CAP) 10 Wall Ball Front Squat 10 Wall Ball Deadlifts 10 Box Step-Ups 10 Wall Ball Push Press 250m Row Strength Metcon (Weight) 4 SETS 8 Tempo Deadlifts (3110)* 10/10 Single Leg Glute Bridge-Ups** *Keep weight moderate. **Athlete can complete unweighted or with DB in hips. -Rest As Needed b/t Sets- (Score is Weight) Workout Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restRead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice. **Switch to Box Step Ups after 2 Rounds. Workout Metcon (No Measure) EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 – :45 Plank Hold (Plate on Back Optional) MIN 4&5 – 1:45 Run, Bike, Row, or Ski *Weight Vest Optional (No Measure) KG DB: (15/9)|(9/7) Optional Finisher Metcon (AMRAP – Reps) EMOM x 8 MINUTES MIN 1 – :45 Max Cal Bike MIN 2 – :45 Hollow Hold (Score is Total Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) -GENERAL WARM-UP- AMRAP x 5 MINUTES 30 Single or Double Unders 10 Tempo Air Squats (2121) 10 Intentional PVC Passes (belly tight!) 10 Single Plate Press (:01 Pause OH) *After the general warm-up, grab an empty barbell and perform 2 very intentional sets of the OHS drill below! -QUICK OHS DRILL- 2 SETS w/ Empty Barbell… 5 Hang Muscle Snatch 5 Behind the Neck Press (Snatch Grip) :10 Active OH Hold (Pressing Up Strong!) 3 Very Intentional ¼ or ½ OHS (Press Butt and Hips Back…Squat to ¼ or ½ Depth and Stand Strong) Strength Overhead Squat (3×5) 3×5 Overhead Squat (Moderate-Heavy)* *Same weight across for all sets. (Score is Weight) Workout Metcon (Time) FOR TIME 20-16-12* Alt. DB Squat Snatch (50/35)|(35/20) Up-Downs Over DB (Score is Time) KG DB: (22.5/15)|(15/9)Read more