NC FLEX – Wed, Nov 29

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Power Clean (EVERY 2:00 x 8 SETS
3 Power Cleans)

(Score is Weight)

GOAL: RPE 8 | Build off the loading from last week. The goal here is to finish with a TOUGH but clean set of 3 reps. These do not need to be touch and go. Next week we go back to doing 8s.


Metcon (Checkmark)

1.) 3 SETS

Max Reps Pull-ups

-Rest :30-

12-16 Bent Over DB (or Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

2.) 3 SETS

8-12 Banded (or Cable) Lat Pulldown (Moderate)

-Rest :45-

10/10 Single Arm Landmine Row (Mod-Heavy)

-Rest 1:30 b/t Sets-

3.) 2 SETS

12-16 Cross-body Hammer Curls (Moderate)

-Rest 1:00-

10/10 Concentration Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | All pull on for today’s bodybuilding piece. Use a band for the pull-ups to hit 10+ reps. We are back building off what we did for Week 1. Enjoy!

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB (or Cable) 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.