CrossFit Mettle and Honor – NC FLEX

NOTE — THROWBACK WEEK TO 1/3/22 (No Measure)

Functional Strength

Metcon (Checkmark)

3 SETS

8 Hang Power Clean

8/8 Reverse Front Rack Lunges

-Rest 1:30 b/t Sets-

3 SETS

15 DB Wide Floor Press (Mod-Heavy)

10 “No Push-Up” Renegade Row (Mod-Heavy)

-Rest 1:30 b/t Sets-

GOAL: RPE 6-7 | Option to perform the Power Clean / Lunge combo with barbell or DBs. Try to go unbroken of the 8 HPC into Lunges for all three sets.

Bodybuilding

Metcon (Checkmark)

FOR QUALITY*

100 Slow DB Shrugs (AHAP)

50 Banded Lat Pull Down

100 Single DB Shoulder Press (Heavy)

50 Banded Face Pulls

100 Weighted DB Sit-Ups (Heavy)

50 Banded Upright Row

*Complete in order. For the 50s, try to accomplish in no more than 2-3 sets.

EMOM x 9 MINUTES

MIN 1 – L-Elbow Plank

MIN 2 – R-Elbow Plank

MIN 3 – Plank Rotations*

*Plank rotation is a Push-Up Plank into a crawl down into an Elbow Plank into a crawl up to a Push-Up Plank and so on…

GOAL: For the 100s, try to complete in sets of at least 15-20+. The 50s are meant to push toward unbroken if possible but not more than 2-3 breaks…looking for high volume and fast reps.

Extra Credit

Metcon (Checkmark)

EMOM x 12 MINUTES

12/10 Cal Bike

-Rest the Remainder of Each Minute-