CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7×3-5

Deadlift*

*Heavy loading for all 7 Sets. TNG is allowed but no slamming the bar off the ground.
GOAL: RPE 8-9 | Simplified strength continues this week with some 7×3-5 a low volume and heavy loading…pull-push-squat. We will work 7 sets of 3-5 this week then 9 sets of 1-3 reps next week.

Bodybuilding

Metcon (No Measure)

1.) 3×8-12

Barbell Hip Thrusts (Heavy)

-Rest as Needed b/t Sets-

2.) 3×15

DB Romanian DL + Shrug (Heavy)*

*1 Rep = 1 RDL + 1 Shrug

-Rest as Needed b/t Sets-

3.) 3 SETS

25 Banded KB Swings (Heavy)

25 Bent Over KB Horn Row*

25 Slow Crunches

*Hold KB by both hands on the horn of KB

-Quick Rest b/t Sets-
GOAL: Lower Pull focused day. For the RDL + Shrug use a weight that challenges you to keep the grip nearly as much as challenges you to on the movements.

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

AMRAP x 15 MINUTES

15/12 Cal Row or Bike

10 Strict Pull-Ups

5 Burpee Box Jumps (24/20)