CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt. Groiners 10/10 Thoracic Rotations Into… AMRAP x 4 MINUTES 12 Alt. Cossack Squats 10 Alt. Samson Lunges 8 Squat Jumps* *Trying to get a max height jump with each rep- reset before each rep 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 (No Measure) EMOM x 12 MINUTES 2 Hang Squat Cleans (155/105)|(115/75) 2 Push Jerks 2 Front Squats *Complex must be completed without dropping the barbell. Rest remainder of each minute. (No Measure)Read more

CrossFit Mettle and Honor – NCX Warm-up () Warm-up (No Measure) AMRAP x 5 MINUTES 150m Row 5 Clean Deadlifts 5 High Hang Muscle Cleans 5 Push-ups 5 Broad Jumps Strength Metcon (Weight) EMOM x 6 MINUTES 3 High Hang Power Cleans Into… EMOM x 6 MINUTES 3 Hang Power Cleans *Keep weight moderate-heavy. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 3:00 x 4 SETS 15/12 Cal Row 10 Bar Facing Burpees 5 Hang Power Cleans (Athlete’s Choice)* *Moderate-heavy to heavy. (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) ON A 6:00 RUNNING CLOCK… 2 SETS 20 Single Unders 100m Run 10 Lunges 10 Up-Downs Into… 2 SETS 20 Single Unders 100m Run 10 Air Squats 10 Up-Downs Strength Back Squat (4-4-4-4-4) EVERY 2:00 x 5 SETS* 4 Back Squat *Start heavier and end heavier than last week. (Score is Weight) Workout Metcon (Time) FOR TIME 800m Run Into… 5 ROUNDS 10 Back Squats (155/105)|(115/75) 50 Double Unders (Score is Time)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2 ROUNDS (5 MINUTE CAP) 1:00 Bike 8 Barbell Strict Press 8 Scap Push-ups 6 Tempo Barbell Push Press (12X1) Strength Push Jerk (4-4-4-4-4-4-4-4) EMOM x 8 MINUTES* 4 Push Jerks *Start moderate and build to moderate-heavy. (Score is Weight) Workout Metcon (6 Rounds for time) 6 SETS 15/12 Cal Bike 10 Push Jerks (135/95)|(95/65) -Rest 1:30 b/t Sets- (Score is Each Set for Time)Read more