NC FLEX – Mon, Jan 9

7
Jan

NC FLEX – Mon, Jan 9

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Back Squat (6-6-6*)

*Start Mod and Build each set to Moderate-Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep.

(Score is Weight)

Week 2 of 10-6-2 Cycle.

GOAL: RPE 7

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

7 DB Incline Bench (Heavy)

30 Banded Lat Push-Down

1:00 Plate Gun Hold

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3 SETS

15 DB Sumo Deadlift (Heavy)

20 Alt. DB Goblet Box Step-Ups (Heavy)

1:00 Weighted Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS

30-20-10

Empty Barbell Curl

Jumping Air Squat

-Rest 1:00 b/t Sets-

(No Measure)

Extra Credit

Metcon (Time)

10 SETS

:45 Bike Sprint

-Rest 1:30 b/t Sets-

(Score is Slowest Time)