CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex… 1 “Deep” Power Snatch* + 2 “Deep” Hang Power Snatch* *Goal is to receive in Power (above parallel) but deep in the Power position. This will help train pulling faster, deeper under the bar with proper footwork. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 5 MINUTES* 16 Alt. DB Snatch (50/35)|(35/20) 16 Tuck-Ups 16/13 Cal Bike -Rest :30- AMRAP x 5 MINUTES 16 Alt. DB Snatch 16 Tuck-Ups 16/13 Cal Bike -Rest :30- AMRAP x 5 MINUTES 16 Alt. DB Snatch 16 Tuck-Ups 16/13 Cal Bike *Pick up where you left off in every consecutive AMRAP. (Score is Rounds...Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 7 MINUTES 2/2 DB Bent Over Row 3/3 SA DB Russian Swing 4/4 SA DB Strict Press 5 Burpees Strength Push Press (8-6-6*) 8-6-6* Push Press *Build to a Heavy weight. Complete :20-:30 Top of the Ring Hold after each Set. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 3-6-9-and so on… Push Press (95/65)|(65/45) Ring Rows Dips* (Score is Rounds + Reps) KG BB: (42.5/30)|(30/20) -Rest 2:00- Metcon (Time) 5 ROUNDS FOR TIME 6 Push Press 6 Pull-Ups 6 Dips* *Athletes can use a Box or Rings for Dips. (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) AMRAP x 4 MINUTES 10 Banded Bent Over Rows* 10 Box Step-Ups 10 Hollow Rocks *Performed by standing on a band and using only the band to row in a bent over position. Immediately Into… AMRAP x 4 MINUTES 10 DB Seesaw Rows (Light) 10 Tuck Jumps 10 Tuck-Ups Strength Metcon (Weight) 3 SETS FOR QUALITY 5 Strict TTB 10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light) (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 8:00 RUNNING CLOCK…* 30 Renegade Rows (50/35)|(35/20) 20 Box Jumps (24/20) Max DB Suitcase Lunges In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes to Bar. (Score is Reps) -Rest 2:00- ON A 8:00 RUNNING CLOCK… 50 DB Suitcase Lunges 20 Box Jumps (24/20) Max DB Renegade Row In Time Remaining *Every 1:00 beginning at 0:00 Perform 5 Toes...Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (7:00 CAP) 6/6 Single Arm High Pull + Push Press* 5 Burpees w/High Jump 4/4 Single Arm DB Deadlifts (Sumo Style) :30 DB Goblet Squat Hold *Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat. OPTIONAL PREP (can be done before and/or after the workout) 2 ROUNDS 4 Alt. Scorpions 5 Cat/Cows 5/5 Moose Antlers 10 Glute Bridge-Ups w/:03 pause at top Workout Metcon (4 Rounds for time) 4 SETS* 20 Alt. DB Snatch (50/35)|(35/20) 25 Sit-Ups 20 Alt. DB Up-Downs 25 Slam Balls (30/20)|(20/10) -Rest 1:30 b/t Sets- *Start at a different movement each Set and work through movements in any order. (Score is Each Set for Time) KG DB: (22.5/15)|(15/9) KG SB: (15/10)|(10/5) Finisher Metcon (Weight) 3 SETS* :40...Read more