CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS 10 Step-Ups 10 Up-Downs 10 BB Snatch Grip Deadlift Into… 1 ROUND 8 Box Jumps 8 Burpees 8 BB Snatch Grip Upright Row Strength Hang Power Snatch (8-6-6-4) 8-6-6-4* Hang Power Snatch *Keep weight moderate. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 4:00 x 3 SETS 10 Hang Power Snatches (95/65)|(75/55) 15 Bar Facing Burpees 20 Box Jumps (24/20) (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 ROUNDS (10:00 Cap) 5/5 Tempo Single DB Strict Press (30X1) 5/5 Single DB Push Press 10 Alt. Lunges (DB Optional) 1:00 Slow Shoulder Taps Workout Metcon (Time) FOR TIME 2 ROUNDS 30 Push Press (115/75)|(75/55) 200m DBL DB Front Rack Carry (50/35)|(35/20) 30 Alt. Single DB Lunges* Immediately Into… 2 ROUNDS 20 Push Press (135/95)|(95/65) 200m DBL DB Farmer Carry 20 Alt. Single DB Lunges* *For lunge, hold single DB across chest. (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (3 Rounds for time) 3 SETS 1000m Row -Rest 4:00 b/t Sets- (Score is Time for Each Set) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 30 Jumping Jacks 20 Alt. Groiners 10 Box Step-Ups 5 Slow Barbell RDLs Into… 200m Group Run Workout Metcon (Time) 3 ROUNDS FOR TIME 400m Run 30 Box Jump Overs (24/20) 20 Deadlifts (225/155)|(155/105) (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME* Buy-In 800m Run into… 120 Box Jump Overs (24/20) 80 Deadlifts (225/155)|(155/105) into… Cash-Out 800m *P1 runs 400m then tags P2 for second run. Work in the middle split in any way and in any order between partners…P1 works while P2 rests. For cash-out, P1 runs 400m then tags P2 for second run. (Score is Time) C. STRENGTH / GYMNASTICS Metcon (No Measure) 1. EMOM...Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Reps) 6 SETS :30 Cal Bike :30 Rest :30 Max HSPU -Rest 1:30 b/t Sets- (Score is Reps) B. NC60 Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 KB Strict Press 5/5 KB Bent Over Row 5/5 KB Deadlift 10 Scap Pull-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 4/4 DB or KB Turkish Get-Ups (Athlete Choice)* 2-6 Strict Tempo Pull-Ups (2121)** *Stand-up portion only **Chest 2 Bar Optional -Rest 1:00 b/t Sets- (Score is Weight) Workout Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 15 Chest to Bar Pull-Ups 20 Russian KB Swings Max Reps Goblet Squats (70/53)|(53/35) -Rest 1:00 b/t Sets- (Score is Total Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Upper Back + Lats (No Measure) C. STRENGTH / GYMNASTICS Metcon (Weight) 5 SETS* 3 Push Jerks Immediately...Read more