CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 100m Jog 10 Scap Push-Ups 5/5 Upright Rows 5/5 Arnold Press Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – 12 SA DB Bench Press (R) MIN 2 – 12 SA DB Bench Press (L) MIN 3 – :30 Max Push-Ups (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES 100m Run 5 Renegade Rows (35/20)|(20/15) -Rest 1:00- AMRAP x 4 MINUTES 75m Run 4 Renegade Rows -Rest 1:00- AMRAP x 3 MINUTES 50m Run 3 Renegade Rows (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 1 MINUTE Max Alt. Lunges Into… EMOM x 4 MINUTES 12 Air Squats into Max Single Unders Strength Front Squat (4×5) ON A 12:00 RUNNING CLOCK… 4×5 Front Squat* *Moderate-heavy for all sets (Score is Weight) Workout Metcon (Time) FOR TIME 100 Double Unders 30 Front Squats (95/65)|(65/45) 15/12 Cal Row 75 Double Unders 20 Front Squats (115/75)|(75/55) 15/12 Cal Row 50 Double Unders 10 Front Squats (135/95)|(95/65) 15/12 Cal Row (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 4 SETS 20 Mountain Climbers 10 Reverse Lunges 5 Up-Downs -Rest :30 b/t Sets- Strength Deadlift (4×5) ON A 15:00 RUNNING CLOCK… 4×5 Deadlift* *Moderate-heavy for all sets (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 5 Bar Facing Burpees 6 Deadlifts (185/125)|(135/95) 7 Toes to Bar (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike 10 Elbow Punches Workout Metcon (AMRAP – Reps) EVERY 3:00 x 21 MINUTES 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) Max Cal Bike in Time Remaining… (Score is Reps) Partner Workout Option Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 21 MINUTES P1 – 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) P2 – Max Cal Bike *P1 works on a full round while P2 bikes. Partners switch after 1 complete Round of 8 Power C&J and 24 Slam Balls. (Score is Rounds + Reps)Read more