CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 2:00 Row* *Increase pace every :30 Into… AMRAP x 6 MINUTES 10 Alt Groiners 10 Alt Lunges w/ Torso Twist 10 Tempo Air Squats (3221) 10 Empty Barbell Kang Squats Strength Back Squat (2RM) ON A 20:00 RUNNING CLOCK… Build to a 2RM Back Squat (Score is Weight) Workout Metcon (Distance) ON A 12:00 RUNNING CLOCK… 1000/800m Row 60 Sit-Ups 30 Back Squats (185/135)|(135/95) Max Meter Row In Time Remaining… (Score is Meters)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 3 ROUNDS (5 MINUTE CAP) 100m Run 6/6 SA DB Deadlift 6/6 SA DB Hang Power Clean 10 Slam Ball Strength Metcon (Weight) ON A 12:00 RUNNING CLOCK… 6 SETS 2 Pausing Clean Deadlift* + 2 High Hang Power Cleans + 1 Hang Power Clean *Athletes will pause :02 1-inch off the ground, :02 below the knee, :02 above the knee before finishing the movement. (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 10 SA DB Power Cleans (R) (50/35)|(35/25) 10 SA DB Power Cleans (L) 20 Slam Balls (20/10) 200m Run (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP x 5 MINUTES 10 Alt. Lunges 25m Shuttle Run 10 DB Strict Press 25m Shuttle Run Strength Back Squat (10-10-10-10-10) EVERY 2:00 x 5 SETS* 10 Back Squat *Start light and build to moderate. (Score is Weight) Workout Metcon (Distance) EMOM x 14 MINUTES MIN 1 – Max Meters Row MIN 2 – 5 Back Squats (155/105)|(115/75) (Score is Lowest Meters in Single Round)Read more

CrossFit Mettle and Honor – NCCOMPETERead more