CrossFit Mettle and Honor – NCCOMPETERead more

CrossFit Mettle and Honor – NCBURN Workout Metcon (No Measure) 3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Jump Rope 1:00 Hollow Hold STATION 2 1:00 Box Step Ups 1:00 Push-up Plank STATION 3 1:00 Max Cal Bike 1:00 Bent Over Row STATION 4 1:00 Max Cal Row 1:00 DB Strict PressRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Metcon (Time) FOR TIME 1000m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean (50/35)|(35/25)* 750m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean 500m Row 10 Strict HSPU 15 Box Jumps (24/20) 20 DB Muscle Clean *This is a modified version of Sunday’s NC60. In this workout, perform the HSPU to the standard from the Feb 2019 Open. B. NC60 Warm-up Warm-up (No Measure) AMRAP x 3 MINUTES 8 KB DL 16 Mountain Climbers 8 Scap Pull-ups 8 Lunges -rest 1:00*- AMRAP x 3 MINUTES 8 Russian KB Swings 8 Plank Jump Tucks** 8 Kip Swings 8 Step Ups Workout Metcon (3 Rounds for reps) 3 SETS FOR REPS AMRAP x 3 MINUTES Russian KB Swing (70/53)|(53/35) into… AMRAP x 3 MINUTES Up-Down + Pull-Up* *1 Up-Down + 1 Pull-up = 1 Rep into…...Read more

CrossFit Mettle and Honor – CrossFit Warm-up Warm-up (No Measure) 4 ROUNDS* 100m Run 8 Sumo DB Deadlift 8 DB Bent Over Row 8 DB Arnold Press 50ft OH Carry* -10min Cap- *Increase pace each round **Hold both DBs overhead as athletes walk the 50ft Workout Metcon (Time) IN TEAMS of 2: FOR TIME 800m Run (Together) 30 HSPU (or DB Push Press) 30 DB Muscle Clean (50/35)|(35/25)* 30 Box Jumps (30/24) 400m Run (Together) 26 HSPU (or DB Push Press) 26 DB Muscle Clean (50/35)|(35/25)* 26 Box Jumps (30/24) 200m Run (Together) 22 HSPU (or DB Push Press) 22 DB Muscle Clean (50/35)|(35/25)* 22 Box Jumps (30/24) *Sumo stance for DB Muscle CleanRead more

CrossFit Mettle and Honor – NCCOMPETE A. CONDITIONING Warm-up (No Measure) No Additional Work – Hit GPP Hard! B. NC60 Warm-up Warm-up (No Measure) GENERAL WARM-UP AMRAP X 4 MINUTES 6 Push-ups 8 Kipping Swings 10 Air Squats -THEN- SPECIFIC WARM-UP AMRAP X 6 MINUTES :30 Barbell Press to Overhead Hold :30 Slow Elbow Punches :30 Squat Hold (No Barbell…focus on opening up the bottom of your squat) Extended Warm-up Thruster (1×3) ON A 10:00 RUNNING CLOCK… Build to a Moderate Set of 3 Thruster Workout CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap C. STRENGTH / GYMNASTICS Overhead Squat (3-3-3-3-3 into 5×3) 10 SETS 3 Overhead Squats* -Rest as Needed b/t Sets- *Barbell must be snatched from ground. Can either squat snatch for 1st rep or power snatch then complete 3 squats. Build for first 5...Read more