Announcements

ORDER YOUR 8 YEAR ANNIVERSARY SHIRTS and POPULAR ITEMS HERE!

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

5 SETS*

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.

Bodybuilding

FOR QUALITY (Checkmark)

50 Reps of DB Complex…

1 Rep is…

Lunge Left

Lunge Right

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.

Extra Credit

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.

(No Measure)