Tuesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (Checkmark)

3 SETS

10 Reps of DB Complex…

1 Rep is:

2 DB Deadlift

1 Farmer Curtsy Lunge Left

1 Farmer Curtsy Lunge Right

2 Hang Power Clean

*Use a weight that challenges you every set. Must perform at least 4 reps unbroken before any breaks.

-Rest as Needed b/t Sets-

FOCUS: Upper / Lower Pull

GOAL: Grip, rip, and grind. There’s something special about holding onto a pair of DBs that are trying to escape your hands. Grip is a huge focus here in a addition to the pulling elements. Choose a weight that kinda scares you. Rest until your fresh between sets.

Bodybuilding

Metcon (Checkmark)

EMOM x 15 MINUTES*

MIN 1 – 12-15 EZ Bar Curls

MIN 2 – 12-15 Skull Crushers

MIN 3 – Max Banded Push-Downs

*Upper body arm pump. For extra gains…after you finish your curls, hold a plate gun hold until the end of the minute / after you finish your skull crushers, hold a plate overhead hold until the end of the minute.

Mixed Conditioning

Metcon (Checkmark)

TABATA TUESDAY

TABATA (8 Sets, :20 On / :10 Off)

Tabata 1 – Athlete Choice Bodyweight!

Tabata 2 – Athlete Choice Light Weightlifting!

Tabata 3 – Athlete Choice Cardio!

-Rest 1:00 b/t Tabatas-