CrossFit Mettle and Honor – NC FLEX

Functional Strength

FOR QUALITY (Weight)

15-12-9-12-15

Barbell Strict Press

Tempo Ring Row (20X0)

-Rest :30 b/t Each Full Set-

(Score is Weight)

GOAL: RPE 8 | Goal here is to find a challenging weight on the strict press that you can do for 15 reps and keep that weight throughout this piece. If you cannot continue to strict press for the second sets of 12 and 15, swap to a Push Press to stay unbroken. Fight for the tempo on the ring rows, even on the bigger sets. This is what we did in Week 1 of the month, so try to build on that effort.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 12 MINUTES

MIN 1 – 8 Bench Press (BW)

MIN 2 – 12 Burpees

(No Measure)

-Rest an Additional 3:00 b/t Part 1 & Part 2-

2.) EMOM x 10 MINUTES

MIN 1 – 15 Heavy Kettlebell Swings (70/53)

MIN 2 – 20 Up Downs

(No Measure)

-Rest an Additional 2:00 b/t Part 2 & Part 3-

3) EMOM x 8 MINUTES

MIN 1 – 12 Lateral Raises

MIN 2 – Max Plank Shoulder Taps

(No Measure)

GOAL: RPE 8 | The goal here is to breathe heavy and get a solid pump. Have fun with this one. LET’S GO!

Extra Credit

3 SETS FOR QUALITY (Checkmark)

12 Alt. Landmine Rotations

-Rest :30-

:45/:45 Side Plank L/R

-Rest 1:30 b/t Sets-

(No Measure)