CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (EVERY 2:30 x 6 SETS
5 Power Cleans)

(Score is Weight)

GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 5 touch and go reps.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Deficit Pendlay Rows (Moderate)

-Rest 1:30-

10/10 Single Arm DB Supported Row (Moderate)

-Rest 2:00 b/t Sets-

2.) 3 SETS

8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate)

-Rest :45-

12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate)

-Rest 1:30 b/t Sets-

3.) 2 SETS

6-8 Barbell Curl (Heavy)

-Rest :30-

8-12 Incline Hammer Curl (Light-Mod)

-Rest :30-

25 Single DB Curl (Light)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Back and biceps! Try to activate the lats—and only the lats—as much as you can in the first two pieces. Once you get to the last tri-set, it is all biceps! Enjoy!

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB (or Cable) Rear Delt Flys

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: Delts need tons of volume to grow. Squeeze this in if you have the time to spare.