CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) 2-3 ROUNDS (5:00 CAP) 12 Step-ups 100m Run 12 DB Deadlifts 12 Ring Rows Strength Metcon (Weight) EMOM x 12 MINUTES MIN 1 – :40 DB Goblet Box Step-ups MIN 2 – :40 DB Pull-Overs (Score is Weight) Workout Metcon (AMRAP – Rounds and Reps) AMRAP x 14 MINUTES 200m Run 10 DB Hang Power Cleans (35/25)|(25/15) 10 Box Jumps (24/20) (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) EMOM X 6 MINUTES MIN 1 – :40 Single Unders MIN 2 – :40 Scap Push-ups MIN 3 – :40 Single Unders MIN 4 – :40 Push-ups MIN 5 – :40 Single Unders MIN 6 – :40 Wall Ball Front Squats Strength Bench Press (5-5-5) 5-5-5 Tempo Bench Press (2111) (Score is Weight) Workout Metcon (No Measure) AMRAP x 6 MINUTES 30 Double Unders 15 Wall Balls (20/14)|(14/12) 7 Hand Release Push-ups -1:00 Rest- AMRAP x 6 MINUTES 30 Double Unders 15 Wall Balls 7 Hand Release Push-ups (Score is Rounds + Reps)Read more

CrossFit Mettle and Honor – NCX Warm-up Warm-up (No Measure) AMRAP X 7 MINUTES 200m Row 10 Good Mornings 10 Sit-ups 10 Burpees Strength Deadlift (5-5-5) 5-5-5 Tempo Deadlift (2111) (Score is Weight) Workout Metcon (Time) 4 ROUNDS FOR TIME 10 Up-Downs 15 Deadlifts (115/75)|(95/65) 250m Row 1:00 Hollow Hold (Score is Time)Read more

CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (AMRAP – Rounds and Reps) AMRAP x 21 MINUTES 500m Row 30 Walking Lunges 30 Sit-Ups 400m Run 15 Ring Rows 3 Wall Walks (Score is Rounds + Reps) B. NC60 Warm-up Warm-up (No Measure) TABATA (:20 on/:10 off)* MVMT 1 – Single Unders MVMT 2 – High Single Unders MVMT 3 – Alt Right & Left Foot MVMT 4 – Backwards *2 Rounds of each movement Into… 3 ROUNDS 5 Snatch Grip Romanian DL 5 Hang High Pull 5 Hang Muscle Snatch 5 Snatch Grip Push Press (back rack) 5 Hang Power Snatch Extended Warm-up Metcon (Weight) EVERY 1:30 FOR 5 SETS 25 Double Unders 3-5 TNG Power Snatches* *Keep loading moderate-light to moderate. (Score is Weight) Workout Metcon (AMRAP – Reps) ON A 3:00 RUNNING CLOCK… 50 Double Unders 21 Power Snatch (75/55)|(45/35) -Rest Remainder- ON A 3:00 RUNNING...Read more