CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 3/3 SA KB DL 4/4 SA KB Russian Swing 5/5 SA KB High Pulls 12 Walking Lunges Strength Metcon (Weight) EVERY 1:30 x 7 SETS 1 Clean Deadlift + 1 Below the Knee High Pull + 1 Below the Knee Hang Power Clean + 1 Above the Knee Hang Power Clean *Start light and build to moderate. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 DB Power Cleans (50/35)|(35/20) 10 KB Sumo Deadlift High Pull (70/53)|(53/35)* 100′ Mixed Grip Lunges** *Option for DBL DB Sumo DB High Pull **Lunge 50′ with KB In Suitcase Hold, and DB in Front Rack. Lunge 50′ back with KB/DB in opposite hands. (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 6 MINUTES MIN 1 – 5 Scap Push-Ups into Max Push-Up to Pike (Down Dog) MIN 2 – 10 DBL KB Suitcase Deadlifts into Max Suitcase Hold MIN 3 – 10 Burpees into Max Slam Balls Strength Metcon (No Measure) 3 SETS FOR QUALITY 16 Slow Seesaw Knee to Chest* 12 Pike Push-Ups (Box or No Box) 1:00 EZ Row *From hollow position, alternate legs in seesaw pattern. (No Measure) Workout Metcon (3 Rounds for time) 3 SETS 200m KB Suitcase Carry (53/35)|(35/26) 20 HR Push-Ups 20 Slam Balls (30/20)|(20/10) -Rest 1:00 b/t Sets- (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (No Measure) FOR QUALITY Row 2k Immediately into… ON A 20:00 RUNNING CLOCK… Hike, Walk, or Jog with 20# Weight Vest. Outdoors if Possible. (No Measure) B. NC60 Warm-up Warm-up (No Measure) LINE DRILLS (4:00 Cap, move quick)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees Power Skip *20’ for each drill, light jog back to starting position into… AMRAP x 4 MINUTES 10 Box Step Ups 5 Up Downs 5 Dbl DB Deadlift 5 DB Hang Power Cleans Into… 200m Run Workout Metcon (AMRAP – Reps) 5 SETS FOR REPS 1:00 Max DB Up Down + Power Clean (50/35)|(35/25) 1:00 Max DB Front Rack Hold 1:00 Max Box Jumps (24/20) 3:00 to Run 400m* *Rest remainder of the 3:00 before starting the next set. (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 400m Walk...Read more

CrossFit Mettle and Honor – NCX Warm-up (No Measure) 5 Minutes 25 Single unders 10 Scap Pull ups 10 Pike push ups 10 Air Squats Metcon (Time) “Fatal 40” 40 Wall balls 20/14 40 Hang Cleans 95/65 40 Pull ups 40 Deadlifts 40 Push ups 40 Box Jumps 40 KBS 55/35 40 Toes To Bar 40 Air Squats 40 Hang Snatches 40 Double Unders 40 Sit Ups 40 BurpeesRead more