CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

7-10 SETS FOR QUALITY

3 Reps of Hang Power Snatch or Hang Clean to Overhead (Mod)

-Rest 1:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | All sets performed at a moderate weight. The goal is explosive and crisp mechanics. Do not care as much about the weight here. Hit the positions with speed and precision.

Bodybuilding

Metcon (Checkmark)

1.) 3-5 SETS*

14 Alt. DB Suitcase Curtsy Lunges (Heavy)

14 DB Deadlift

14 DB Sumo Deadlift

*Go as heavy as you can to get as close as possible to finishing all 42 reps per round. We want to get the grip work in today as well!!!

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-5 SETS

14 DB Floor Press (Heavy)

14 DBL DB Bent Over Row

14 DB Shrugs

Immediately Into…

1:00 DB Suitcase Hold

*You can break up the Floor Press and Bent Over Rows but you must take all 14 shrugs unbroken into the DB Suitcase Hold.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: This should honestly be the toughest day this week..that’s the kind of heavy we want for the DL. Option for 3-5 sets…last two rounds are the championship rounds.

Extra Credit

Metcon (Time)

FOR TIME

30-20-10

Cal Bike

Up-Down

(Score is Time)

GOAL: RPE 10 | THE SPRINTIEST. If you don’t feel a ‘lil sick before starting this workout…you’re likely not going hard enough.