CrossFit Mettle and Honor – NC FLEX

Explosive Strength

Metcon (Weight)

FOR QUALITY

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 | Grease the groove and make EVERY rep explosive.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10 Reps of 1+1/2 DB Incline Bench (Heavy)*

15 Single DB Pull-Overs (Heavy)

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.) 5 SETS

20 Empty Barbell Curls

20 Empty Barbell Behind Neck Press

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 8 | Not just one but TWO upper body days that you get the green light to go heavy? Let’s go.

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

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

(No Measure)

GOAL: RPE 6 | Weighted Ruck