CrossFit Mettle and Honor – NC FLEX

Explosive Strength

FOR QUALITY (Weight)

40 Single Reps of Power Snatch or Power Clean + Overhead*

*Loading Guidelines…

10 Reps – Light

10 Reps – Light-Moderate

10 Reps – Moderate

10 Reps – Moderate+

(Score is Weight)

GOAL: RPE 7 | REPS-REPS-REPS-REPS. Grease the groove and make EVERY rep explosive.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

10 Incline DB Chest Fly

15 Standing DB Push Press

Max Reps of Seated Banded Lat Pull-Down

*1 Rep = Fully Down, Half-Up, Back Down, Fully Up

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-5 SETS

20 Empty Barbell Reverse Curls

20 Empty Barbell Behind Neck Wide Grip Press

1:00 Plank Hold

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: Part 2 is one of my favorite pump combos. If you want an extra challenge, ad 5-10 lbs plates to the bar. BUT still looking for unbroken reps. Don’t go too heavy and make this easier on yourself.

Extra Credit

ON A 30:00 RUNNING CLOCK… (Checkmark)

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest.

(No Measure)

GOAL: RPE 6 | Weighted Ruck