CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM x 5 MINUTES Min 1 – :50 Bike (Moderate) Min 2 – :50 Jumping Jacks Min 3 – :50 Push-Up to Pike Min 4 – :50 Plank Rotations MIn 5 – :25 Box Step Ups + :25 Box Jumps Strength Push Press (1×5 / 1×5 / 1×5 / 1×5) PUSH PRESS 1×5 @Mod 1×5 @Mod-Heavy 1×5 @Heavy 1×5 @Heavy+ (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR TIME 35/28 Cal Bike 25 Box Jumps (24/20) 15 Push Press (115/75)|(75/55) (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Skill Metcon (No Measure) FOR QUALITY 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar Muscle Ups (No Measure) Workout Metcon (Time) 10 ROUNDS FOR TIME 3 Bar Muscle-Ups 6 Burpees to Plate 9 Kettlebell Swings (53/35)|(35/26) (Score is Time)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run Strength Back Squat (1×6 / 1×4 / 1×2 ) BACK SQUAT 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 2:00 RUNNING CLOCK Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK 200m Run Max Wall Balls -Rest :30- ON A 2:00 RUNNING CLOCK 400m Run -Rest :30- ON A 2:00 RUNNING CLOCK Max Wall Balls (Score is Reps) Cool Down Warm-up (No Measure) FOR RECOVERY 5:00 Foam Roll Quads (No Measure)Read more

CrossFit Mettle and Honor – NC METCON Warm-up Warm-up (No Measure) 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Post-Workout Strength Metcon (No Measure) 3 SETS FOR QUALITY 8-12 Tricep Kickbacks 8-12 Single DB Skull Crushers Max Banded Tricep Extension -Rest 1:00 b/t Sets- (No Measure) Workout Metcon (Time) FOR TIME 50 DB Push Press (35/20)|(20/15) 25 DB Renegade Rows 50 Box Jump Overs (20) 25 DB Renegade Rows 50 DB Push Press (Score is Time) Partner Workout Option Metcon (Time) IN TEAMS OF 2… FOR TIME 100 DB Push Press (35/20)|(20/15) 50 DB Renegade Rows 100 Box Jump Overs (20) 50 DB Renegade Rows 100 DB Push Press *P1 works while P2 performs a Plate Bear Hug Hold (45/35)|(35/25). For work to be complete, plate must be held by resting partner. Split...Read more