Monday

21
May

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

Max Reps DB Front Squat (AHAP)*

*Superset with 7/7 Staggered Stance DB RDLs and 15 Perfect Dips

-Rest as Needed b/t Sets

FOCUS: RPE 8-9 | HEAVY Boys and Girls. Figuring out how to clean the DBs and hold them on the body is half the battle. After you hit your max reps…take a breather then hit the superset work. Look to get the same amount of reps on FS each set. Goal should be 10-12…no more than 15.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

12-15 Reps Leg Extension w/ Slow Lower*

*If no access to leg extension, perform heel elevated narrow stance squat with slow descent.

2.) FOR QUALITY

30/30-20/20-10/10

DB Split Squat*

*Set 1 – Light DB

Set 2 – Mod DB

Set 3 – Heavy DB

FOCUS: Lower Push / Pull

Squat Focused

Mixed Conditioning

Metcon (No Measure)

MONDAY MADNESS

5 ROUNDS FOR TIME

40 Cal Bike or Row

20 Up-Downs