CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Strength Back Squat (1×2 / 1×2 / 1×2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 25 DB Front Squats (50/35)|(35/20) 15 Chest to Bar Pull-Ups 10 DB Up-Down (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – :25 Lateral Skaters + :25 Shuttle Runs MIN 2 – 5 Glute Bridge-Ups* + Glute Bridge Hold in the remainder of the minute MIN 3 – :25 DB Burpees + :25 DB Push Press Strength Metcon (Weight) 3 SETS FOR QUALITY 12 Single KB Bottom Up Curls 15 DBL KB Glute Bridge Floor Press (Score is Weight) Workout Metcon (AMRAP – Reps) 4 SETS FOR MAX REPS 1:00 – DB Hang Power Cleans (35/20)|(20/15) 1:00 – 10m Shuttle Run 1:00 – DB Devils Press 1:00 – Wall Sit Hold (Score is Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Workout Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option for Push or Split Jerk. (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* 20 Jerks (155/105)|(115/75) 60 Burpees 40 Jerks 80 Toes to Bar 60 Jerks 100 Up-Down Over Bar *P1 works while P2 rests, split up the reps as needed. Option for Push or Split Jerk. (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 8 Step-Ups 8 Ring Rows 8/8 Cossack Squats 2 ROUNDS 10 Box Jumps 10 Kip Swings 10 Slow Air Squats Strength Front Squat (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Front Squat* *Moderate-heavy for all sets. Maintain weight from last week or increase slightly. (Score is Weight) Workout “CLEARANCE SALE” (AMRAP – Rounds and Reps) 3 SETS AMRAP x 4 MINUTES* 6 Front Squats (115/75)|(75/55) 8 Pull-Ups 10 Box Jump Overs (24/20) *Pick up where you left off. -Rest 1:00 b/t Sets- (Score is Rounds + Reps)Read more