CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (6-6-6)

(Score is Weight)

GOAL: RPE 7-8 | Goal is to hit 3 consecutive sets of 6 @ Moderate-Heavy to Moderate-Heavy+ load. Try to start with the same or better for the 6 from your 10-6-2 test.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS*

5 Seated Empty Barbell Good Morning*

5/5 DB Split Squats (Light)*

100m Heavy Sled Push or Heavy KB Walk

*05: pause in each rep in the bottom/stretch position.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Lower Push / Pull

2.) 2 SETS*

30 Narrow DB Floor Press (Light)

30 DB Underhand Flyes (Light)

-Quick Rest-

10 Strict Dips

10 Strict Pull-Ups

*Try to hold one the DBs for first 2 movements.

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 7 | Upper Push / Pull

3.) 3 SETS FOR QUALITY

:45 Deadhang

:45 Tuck Hold

:45 Wall Sit

-Rest :45 b/t Sets-

(No Measure)

GOAL: RPE 7 | Arms / Midline

Extra Credit

Metcon (AMRAP – Reps)

EMOM x 10 MINUTES

:45 Max Burpees

(Score is Lowest Round)

GOAL: RPE 9 | Try to match your number each time but with the highest sustainable intensity. We are looking to burn this one down. Prior to getting after it make sure you are already sweaty, warmed-up, and ready to rock.