CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES MIN 1 – :30 Single Unders + :30 Side-to-Side Single Unders MIN 2 – :40 Slow Single DB Strict Press MIN 3 – :30 Single Unders + :30 Reverse Single Unders MIN 4 – :20 Single DB OH Hold (R) + :20 Single DB OH Hold (L) MIN 5 – :30 Single Unders + :30 Tall Jump Singles Strength Push Press (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Push Press (Score is Weight) Workout Metcon (10 Rounds for time) 10 SETS 8 Push Press (95/65)|(65/45) 24 Double Unders -Rest :30 b/t Sets- (Score is Each Set For Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5:00 CAP) 30 Mountain Climbers 30 Hollow Body Flutter Kicks 10 Good Mornings 10 Reverse Lunges 5 Up-Downs Strength Deadlift (5RM) ON A 15:00 RUNNING CLOCK… Find a 5RM Deadlift (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 11 MINUTES 11 Deadlifts (95/65)|(65/45) 11 Back Rack Reverse Lunges 11 Up-Downs 22 Tuck-Ups (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MVMT 1 – 12 SLOW Alt. Pike Shoulder Taps + Tuck Hold in remainder of time MVMT 2 – 10 Med. Ball Front Squats + Med. Ball Goblet Squat Hold in remainder of time MVMT 3 – 8 Med. Ball Thrusters + Sit-Ups in remainder of time Post-Workout Strength Metcon (AMRAP – Reps) 3 SETS FOR MAX REPS 1:00 – Chin-Ups 1:00 – Pike or Box Push-Ups 1:00 – Slow Deadbugs (Score is Reps) Workout Metcon (Time) 5 ROUNDS FOR TIME 20 Wall Balls (20/14)|(14/10) 20 Weighted Sit-Ups* 20 Alt. DB Hang Snatches (50/35)|(35/20) *Use Wall Ball for sit-up weight. (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 200 Wall Balls (20/14)|(14/10) 200 Weighted Sit-Ups 200 Alt. DB Hang Snatch (50/35)|(35/20) *Use Wall Ball for Sit-Up weight. **P1 works while...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2:00 Bike (MOD) Immediately into… AMRAP x 4 MINUTES 5 Barbell Good Mornings 5 Slow RDLs 10 Elbow Punches 10 Back Rack Jumping Squats Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK 3-2-2-1-1 Clean Complex* *1 Rep = 1 Power Clean + Hang Power Clean. All sets should be done unbroken. Load builds each set. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 3-6-9-12…etc Hang Power Clean* 12/10 Cal Bike** *Barbell weight decreases thru the workout… 3-6-9 @ (185/135)|(135/95) 12-15-18 @ (155/105)|(115/75) 21 and beyond @ (135/95)|(95/65) **Bike stays at 12/10 every round (Score is Rounds + Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 20 MINUTES 7 Hang Power Clean (155/105)|(115/75) 15/12 Cal Bike :30 Plank Hold *Gauntlet style, Partner 1 performs the HPC,...Read more