CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

7-7-5-5-3-3

Hang Power Clean

*7s = Moderate

*5s = Moderate-Heavy

3s = Mod-Heavy+
GOAL: RPE 6-7 | Explosive strength! Build from moderate 7s to Heavy 3s in the HPC. Goal is to achieve a full & violent extension then finish under the bar with a fast elbow whip and pull down to a 1/4 squat. CRISPY.

Bodybuilding

Metcon (No Measure)

21-15-9

DB Bench or Floor Press (Heavy)

Wide Grip Strict Pull-Up

*Minimal Rest b/t Movements

3 SETS

10/10 DB Long Lunge (Heavy)

10-15 DB Pausing RDL (Heavy)*

*Pause at Mid-Shin for :02 every rep then stand under control

-Rest as Needed b/t Sets-

EMOM x 6 MINUTES

MIN 1 – Plate Curls (Mod)

MIN 2 – Weighted Deadbugs
GOAL: Wrapping up the week with an upper / lower + push / pull split. Option today for Bench or Floor Press…for those with benches, feel free to use them (a little more ROM possible!). For the Wide Grip Pull-Up, goal is to be well outside of normal grip but still able to get enough purchase in the pull. I like thinking about my arm passing through a 90 degree angle as I come through the middle of the pull-up. The Long Lunge is simply taking an exaggerated step back and extending the length of the lunge. This couplet will burn the cheeks for sure!

Mixed Conditioning

Metcon (No Measure)

FOR QUALITY

20-30+ Minutes Weighted Walk*

*Use Ruck or Weight Vest