CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8 Behind-the-Neck Strict Press(Moderate)

-Rest 1:00-

16-20 DB Alternating Front Raise

-Rest 2:00 b/t Sets-

(Score is Weight on Shoulder Press)

GOAL: RPE 7 | Revisiting this shoulder piece from weeks 2 and 4 to finish this cycle on a high note. You should be more comfortable with the behind-the-neck press here, so load up the barbell and finish with a HEAVY set of 8.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Reps Pull-ups

-Rest 1:00-

12/12 Single Arm DB (or Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 20 MINUTES

MIN 1 – Max Distance Shuttle Run

MIN 2 – 12-15 Knees To Elbow

MIN 3 – 5 Power Cleans (Moderate-Heavy)

MIN 4: REST

(No Measure)

GOAL: RPE 9 | Bringing this one back from Week 4 so we can get those power cleans in again. I used 185 for this, and it was perfect. Tough enough that I had to think about it but light enough that I was able to get it done and get plenty of rest to hit the next round hard.