CrossFit Mettle and Honor – NC FLEX
Functional Strength
Shoulder Press (2-2-2*)
*Start Mod-Heavy+ and Build each set to Heavy. All reps should be performed with a :01 pause at the top and bottom of each rep. Deload next week.
(Score is Weight)
Week 3 of 10-6-2 Cycle.
GOAL: RPE 9
Bodybuilding
Metcon (Checkmark)
1.) 4 SETS
10/10 DB Lat Raise (Mod)
Immediately Into…
Max Banded Wide Grip Pull-Down
-Quick Rest-
3 SETS
10 Strict Pull-Ups
Immediately Into…
1:00 Plate Gun Hold
-Rest 1:30 b/t Sets-
(No Measure)
1.) 3 SETS
10/10 Single DB Staggered Stance Deadlift (Heavy)*
Immediately Into…
1:00 Slow DB Goblet Squats (Heavy)
*Hold DB on side of the back leg.
-Rest 1:30 b/t Sets-
3.) 2 SETS
10-20-30
Single DB Strict Press (Mod)*
DB Weighted Sit-Ups
*Hold DB Across Chest
-Rest 1:00 b/t Sets-
(No Measure)
Extra Credit
Metcon (Checkmark)
3 SETS
Max Dead Hang Hold
-Rest as Needed b/t Sets-
(No Measure)