CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Weight)

3 SETS

Max Reps DB Front Squat (AHAP)*

*Superset with 7/7 Staggered Stance DB RDLs and 15 Perfect Dips

-Rest as Needed b/t Sets

(Score is Weight on DBs)

FOCUS: RPE 9 | HEAVY Boys and Girls. Figuring out how to clean the DBs and hold them on the body is half the battle. After you hit your max reps…take a breather then hit the superset work. Look to get the same amount of reps on FS each set. Goal should be 10-12…no more than 15.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-15 Reps Heel Elevated Narrow Squat*

*Slow Descent w/ :01 Pause at Bottom. Weight Optional.

-Rest as Needed b/t Set-

(No Measure)

2.)FOR QUALITY

DB Split Squat 30/30

DB Split Squat 20/20

DB Split Squat 10/10

*Set 1 – Light DB

Set 2 – Mod DB

Set 3 – Heavy DB

(No Measure)

GOAL: RPE 7 | Lower Body / Squat Focused. Rolling with RPE 7 across this entire week in BB. Think about working at about 70% of total output in relation to the assigned weights. For an extra challenge on the split squats, hold the DB on the shoulders.

Extra Credit

None. Go for an extra long walk today — 30+ min.