CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

20 REPS FOR QUALITY*

1 Rep is…

1 Clean Deadlift

+

1 Hang Squat Clean

+

1 Power Clean

+

1 Front Squat

-Rest Quickly b/t Reps-

*Increase weight every 5 reps. Start Light and increase to Mod/Mod-Heavy)

(Score is Weight)

GOAL: RPE 7 | (Mod)-Heavy Hinge Day #2 for the week. Precision on every rep. First 2 sets of 5 reps should be pretty easy to manage.

Bodybuilding

Metcon (Checkmark)

3 SETS

15 Single DB Strict Press (Heavy)

15 DB Shrugs (Heavy)

1:00 Single Unders*

15 Single DB Sissy Squats (Heavy)

15 Weighted Sit-Ups (Heavy)

1:00/1:00 Single DB Overhead Hold (Heavy)

1:00 DB Suitcase Walk (Heavy)

*Heavy Rope Preferred.

-Rest as Needed b/t Sets-

(No Measure)

GOAL: RPE 8 | HEAVY. Shoulders, midline, and legs here today. Trap city…TRAP CITY.

Extra Credit

Metcon (Checkmark)

ON (AT LEAST A) 30:00 RUNNING CLOCK…

Weighted Ruck Walk

(No Measure)

GOAL: RPE 6 | These should be right on the borderline of enjoyable and a grind. Want the walk to be a smooth, consistent pace but definitely also want the weight to be a factor.