CrossFit Mettle and Honor – NC FLEX
THROWBACK WEEK TO 1/17/22
Back Squat (5-5-5*)
*Start Mod-Heavy & Build to Heavy Set of 5. Warm-up as needed prior. 20 Plate Front Raises after every set.
-Rest as Needed b/t Sets-
GOAL: RPE 8-9 | Make sure your first set is Mod-Heavy…warm-up well enough prior to hit three sets of challenging and controlled squats. However, this is NOT an all-out 5RM.
50 Barbell High Hang Muscle Snatch
50 Barbell Behind Neck Strict Press
50 Barbell Skull Crushers
50 Barbell Curls
50 Barbell 1+1/2 Back Squats
*1:00 Wall Sit & 1:00 Plank Hold after each 50 Reps. Adding Additional Weight to Static Holds is Optional.
GOAL: Crisp movement! Lightweight baby…but not reckless. Complete in order. Break up as needed to complete the 50 but try to come back to the bar quickly.
Low Box Jumps