CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) No Additional Conditioning. If your legs are beat up, get some recovery in before Death Row. Then get after Death Row with everything you’ve got. PR today. (No Measure) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 8 Cal Row (EZ Pace) 10 Scap Push-Ups 5 Inch Worms + Push-Up 10 Bootstrappers Into… AMRAP x 5 MINUTES 8 Cal Row (Moderate Pace) 10 Up-Downs 10 Groiners Workout Death Row (AMRAP – Rounds) EMOM x 20 MINUTES MIN 1 — 20 Cal Row MIN 2 — 15 Burpees *Scale as needed to accomplish the work in each minute in :50-:45 or less. Finisher Metcon (No Measure) FOR QUALITY 30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)* *Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets. (No Measure)...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) EMOM x 9 MINUTES 10 Walls Balls + 10 Up-Downs *Pacing goal this week is 10+10 per minute. Still should finish the EMOM and be ready to handle the long conditioning immediately after. -Immediately Into- FOR QUALITY 1 Mile Run 2000m Row 100/80 Cal Bike (No Measure) B. NC60 Warm-up Warm-up (No Measure) 3 ROUNDS :30 Single Unders 10/10 Single Leg Romanian DL 5/5 DB Strict Press Into… 2 ROUNDS :30 High Jump Single Unders 10/10 Single DB Front Rack Lunges 5/5 DB Strict Press Strength Metcon (Weight) EMOM x 10 MINUTES MIN 1- 8-10 DB Arnold Press MIN 2- 10-12 Bent Over Row *Loading should be moderate-heavy or heavy. (Score is Weight) Workout Metcon (Time) 6 ROUNDS FOR TIME 15 Air Squats 10 DB Split Jerk (50/35)|(35/20) 40 Double Unders -12:00 Hard Cap- (Score is Time) C. STRENGTH...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 25 Jumping Jacks 10 Scap Push-ups 25 Mountain Climbers 10 Ring Rows Strength Hang Power Snatch (5-5-5-5-5-5-5-5-5-5) EMOM x 10 MINUTES 5 Hang Power Snatch (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 6 Bar Facing Burpees 8 Hang Power Snatch (95/65)|(75/55) 10/8 Cal Bike (Score is Rounds + Reps)Read more

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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 10 Alt. DB Deadlifts :30 SA DB Overhead Hold/Side 10 Alt. Lunges 100m Jog Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 15 KB High Pull MIN 2 – 20 DBL KB Shrugs MIN 3 – 20 DBL KB Calf Raises (Score is Weight) Workout Metcon (Time) 2 ROUNDS FOR TIME 20 Kettlebell Swing(53/35)|(35/26) 30 Alt. DB Hang Snatch (50/35)|(35/20) 400m Run 50 Walking Lunges (Score is Time)Read more