CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Banded Pull Aparts 20 Shoulder Taps Into… 2 ROUNDS* 10 Scap Pull-Ups 5 Tempo Ring Rows 10 Scap Push-Ups 5 Tempo Knee Push-ups *Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups. Skill Metcon (AMRAP – Reps) 3 SETS Max Pull-Ups* -Rest as Needed b/t Sets- *End set before grip or mechanics fail. (Score is Reps) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 5 Strict Pull-Ups 7 Hand Release Push-Ups (Score is Rounds + Reps) -Rest 2:00- AMRAP x 5 MINUTES Max Cal Bike (Score is Reps) -Rest 2:00- AMRAP x 5 MINUTES 5 Pull-Ups* 7 Hand Release Push-Ups *Chest to Bar optional. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 15 Ground to Overhead (135/95) 12 Ground to Overhead (185/135) 9 Ground to Overhead (225/155) -10:00 Hard Cap- (Score is Time) KG BB 1: (60/42.5) KG BB 2: (85/60) KG BB 3: (100/70)Goal: Be smart in the first set in order to manage sets 2 and 3. The race in this workout for most starts in the set of 12 and might be a dead end for others in the final set. In the final set, intentional singles at a heavy load. B. NC60 Warm-up Warm-up (No Measure) 1 ROUND 20 Single Unders 10 Right Leg SU 10 Left Leg SU 20 Alternating Legs SU 10 Left/Right Hop SU 10 Forward/Back Hop SU :20 Single + Single + High Jump 10 Single Tap Penguin Hop 10 Double Tap Penguin Hop :20 Single + Single + Double :20 Double...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 100m Jog + Max Reverse Bodyweight Lunges MIN 2 – 14 Alt. Plank Shoulder Taps + Max Hollow Hold in remainder of time MIN 3 – 5 Bodyweight Kang Squats + Max Air Squats Strength Metcon (Weight) 3 SETS* 8 Tempo Back Squats (22X1) 8/8 Goblet DB Step-Ups *Build to a moderate tempo weight. (Score is Weight) Workout Metcon (4 Rounds for time) 4 SETS ON 4:00 RUNNING CLOCK… MIN 1-2 – 400m Run (rest remainder) MIN 3-4 – 20 DB Goblet Reverse Lunges (50/35)|(35/20) + Max DB Slides (Score is Each 400m Run) KG DB: (22.5/15)|(15/9)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS 20 Single-Unders* 10 Hollow Rocks 10 Arm Haulers 5 Behind the Neck Push Jerk w/PVC 5 PVC facing Up-Downs *2nd Round: Backwards Single-Unders 3rd Round: Double-Under practice Strength Metcon (Weight) 5 SETS* 3 Snatch Grip Deadlifts + 3 Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 5 Hang Power Snatches (115/75)|(75/55) 20 Toes to Bar 5 Hang Power Snatches 20 Bar Facing Up-Downs 5 Hang Power Snatches 100 Double Unders (Score is Time) KG BB: (50/35)|(35/25) Partner Workout Option Metcon (Time) IN TEAMS OF 2… 3 ROUNDS FOR TIME 10 Hang Power Snatches (115/75)|(75/55) 50 Toes to Bar 10 Hang Power Snatches 50 Bar Facing Up-Downs 10 Hang Power Snatches 150 Double Unders *P1 works while P2 rests. Split work as needed. (Score is Time) KG BB: (50/35)|(35/25)Read more