Tuesday

13
Feb

Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS*

8 Barbell or DB Strict Press (Slow)

-Rest :30-

12 Barbell or DB Bent Over Row (Slow)

*Start Moderate and Build to Mod-Heavy. Adjust weights for the movements as needed to meet the stimulus.
GOAL: RPE 6-7 | Slow is smooth and smooth is fast. But don’t make these fast at all LOL. No formal tempo for these but slow your upper body push / pull down so that you FEEL EVERY REP.

Bodybuilding

Metcon (No Measure)

1.) FOR QUALITY*

15-12-9-12-15

Wide Grip Pull-Up

DB Chest Fly (Mod)

*Not for time, move with purpose to complete the work. Perform 15 of each, 12 of each, 9 of each then back up the ladder.

2.) 4 SETS

10 EZ Bar Curls (Heavy & Slow)

10 Russian Twists (Heavy & Slow)*

20 Weighted Crunches (Heavy & Slow)**

*L+R = 1-Rep. Use heavy KB or heavy DB.

**Use heavy DB across shoulders. Do not let it roll too far forward.

-Rest as Needed b/t Sets-
GOAL: Hammering the upper body today with an a complimentary horizontal push and vertical pull (in the strength…we had horizontal pull and vertical push). All upper today…tomorrow…hold onto your butts. Today you should be curling significantly heavier than what you might have used in total weight yesterday.

Mixed Conditioning

Metcon (No Measure)

3 SETS*

6:00 Row, Bike or Run

*2:00 – EZ

2:00 – Mod

2:00 – Tough

-Rest 2:00 b/t Sets-