NC FLEX – Tue, Jan 17

15
Jan

NC FLEX – Tue, Jan 17

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)