CrossFit Mettle and Honor – NC FLEX
4 Power Cleans
3 Hang Power Cleans
2 Shoulder to Overhead
-Rest as Needed b/t Sets-
*Use the same Moderate weight for all 5 sets. Warm-up prior with lighter loads.
(Score is Weight)
GOAL: RPE 7 | For this barbell complex, try to perform all the reps unbroken while maintaining a strong grip on the bar and a high attention to your mechanics. No Slop. Stay explosive through the hip extension of each rep.
FOR QUALITY (Checkmark)
50 Reps of DB Complex…
1 Rep is…
Hammer Curl Left
Hammer Curl Right
DB Hang Clean
2 x DB Strict Press
*Use a weight that challenges your grip after 3-5 reps. Try to hold onto DBs for at least 3 reps before resting. I used 40lb for this workout.
GOAL: RPE 8 | Everything is (1) except for the Strict Press…double those up! I found doing ‘5 Reps’ at a time to be a good pace with about 1:00-1:30 rest between my sets. For the DB Hang Cleans, I used a Sumo stance to allow the DBs to pass b/t my legs then to the shoulders.
FOR RECOVERY (Checkmark)
Perform a Full-Body Yoga Session
Pick 10 Positions and Hold Each for 2:00…rest about :30 b/t positions. Start and end the session with 10 ‘box breaths’. Inhale for :03-:05, Hold Full for :03-:05, Exhale for :03-:05, Hold Empty for :03-:05…repeat pattern until 10 reps.