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CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (EVERY 3:00 x 4 SETS

8 Power Cleans

)

(Score is Weight)

GOAL: RPE 8 | 8s on the power clean are back so that we can build anaconda traps and explosiveness to match. Next week we will do 5s and then the final week we will be testing a 3RM. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8-12 Deficit Pendlay Rows (Moderate)

-Rest 1:30-

10/10 Single Arm DB Supported Row (Moderate)

-Rest 2:00 b/t Sets-

2.) 3 SETS

8-12 Wide Grip Pull-Up (or Cable Lat Pulldown) (Moderate)

-Rest :45-

12-15 Straight Arm Lat Pushdown (Cable or Band) (Moderate)

-Rest 1:30 b/t Sets-

3.) 2 SETS

6-8 Barbell Curl (Heavy)

-Rest :30-

8-12 Incline Hammer Curl (Light-Mod)

-Rest :30-

25 Single DB Curl (Light)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Second time going through this back and biceps piece this cycle! Try to activate the lats—and only the lats—as much as you can in the first two pieces. Once you get to the last tri-set, it is all biceps! Enjoy!

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB Incline Prone Rear Delt Flys

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: Delts need tons of volume to grow. Squeeze this in if you have the time to spare.