CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (10-10-10)

(Score is Weight)

GOAL: RPE 6-7 | Goal is to hit 3 consecutive sets of 10 @ Moderate or Moderate+ load. Try to start with the same or better for the 10 from last week.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS*

5 DB Front Squats (Mod & Slow)

15 DB RDL (Mod & Normal Speed)

20/20 Side Lunges (No Load & Fast)

*Try to hold one the DBs for first 2 movements.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Lower Push / Pull

2.) 3 SETS*

5 DB Incline Bench (Mod & Slow)

15 DB Bent Over Row (Mod & Normal Speed)

Max Reps Banded Straight Arm Pull Down

*Try to hold one the DBs for first 2 movements.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Upper Push / Pull

3.) FOR QUALITY

30-20-10-20-30

Empty Barbell Curl

Russian Twist*

*L+R = 1-Rep

(No Measure)

GOAL: RPE 8 | Arms / Midline

Extra Credit

Metcon (Checkmark)

10 SETS*

:30 ON SPRINT / :30 OFF REST

*Cardio choice. Must choose a pace that you can maintain throughout 10 sets but should be very, very challenging.

(No Measure)

GOAL: RPE 9 | Sprint Work.