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CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) FOR TIME (7 MINUTE CAP) 2 SETS :45 Shuttle Runs 10 Step-ups 10/10 Single Arm DB Deadlifts 8/8 Single Arm DB Hang Cleans 2 SETS :45 Shuttle Runs 10 Box Jumps 10/10 Single Arm DB Deadlifts 8/8 Single Arm DB Hang Cleans Strength Metcon (Weight) EVERY :30 x 5 SETS* 4 Hang Power Cleans *Weight should be slightly under workout weight. -Rest 1:00 & Increase Load- EVERY :30 x 5 SETS* 4 Hang Power Cleans *Weight should be at workout weight or slightly over workout weight. (Score is Weight) Workout Metcon (4 Rounds for time) EVERY 3:00 x 4 SETS 10 Hang Power Cleans (115/75)|(75/55) 10 Box Jumps (24/20) 200m Run (Score is Each Set for Time)Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) *Have barbells ready beforehand* AMRAP x 4 MINUTES 10 Groiner + Twist 8 Cossack Squats 6 Burpee Broad Jump Into… 3 SETS 5 Deadlifts 10 Elbow Punches 5 Front Squat 5 Strict Press -Rest :20 b/t Sets- Following the Warm-Up, go into your teaching of the Power Clean and Jerk. Strength Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex 1 Clean Deadlift + 1 Power Clean & Jerk* *Build past workout weight. Reset position after Clean DL, does not need to be connected (Score is Weight) Workout “THE CALI BEAR” (Weight) EVERY :30 FOR 20 MINUTES 1 Power Clean & Jerk (225/155)|(155/105) *Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 2,4,6, and so on… Reverse Lunges Up-Downs Tuck-Ups Strength Deadlift (6-4-2-6-4-2) 6-4-2-6-4-2* Deadlift *Start and end heavier than last week. (Score is Weight) Workout Metcon (Time) FOR TIME 10 DB Burpees (35/25)|(25/20) 200m Run 30 Weighted Sit-ups (35/25)|(25/20) 40 Deadlifts (185/125)|(135/95) 30 Weighted Sit-ups 200m Run 10 DB Burpees -13:00 Hard Cap- (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more