Monday

27
Aug

Monday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS*

8-10 Tempo DB Strict Press (2121)

8-10 Tempo DB Bent Over Row (2121)

*Use a Mod weight for all 3 sets. Minimal Rest b/t Movements.

-Rest as Needed b/t Sets-

FOCUS: Upper Push-Pull Complex

GOAL: RPE 6-7 | Tempo Week! NCFLEX classic duo with a little spicy tempo. :02 up / :02 down / :01 pause at top / :01 pause at the bottom. Don’t go crazy with the weight. Use something you can feel and control for all 8-10 reps of each movement.

Bodybuilding

Metcon (Checkmark)

1.) FOR QUALITY*

15-12-9-12-15

Strict Pull-Up

DB Strict Press (Mod-Light)

DB Bent Over Fly (Mod-Light)

*Not for time, move with purpose to complete the work. Perform 15 of each, 12 of each, 9 of each then back up the ladder.

2.) FOR QUALITY*

50 Slow DB Shrugs (Heavy)

100 Band Pull Aparts

50 Single DB Supinated Shoulder Press (Heavy)

100 Alt. Landmine Rotations (Light)

*Complete in order.

FOCUS: Shoulders / Chest / Rotational

Mixed Conditioning

Metcon (Checkmark)

MONDAY MADNESS

3 SETS*

30-20-10

Cal Bike or Row

-No Additional Rest b/t Sets-

*Rest equal time it takes you to complete each number of cals. If 30 takes you 1:00…rest 1:00. So, yes after the 10 cals…you will be resting on a short clock then tackling the next set starting with 30. Godspeed!