Wednesday

15
Nov

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3-3-3-3-3

Library Deadlift (Heavy)*

*After Each Set Perform 10-15 Strict Pulls…Chin-Ups / Pull-Ups / Narrow Grip Pull-Ups (shooter’s choice!)
GOAL: RPE 8-9 | Pull-Pull combo. Heavy as you’re able while building each set and controlling the reps. You can TNG these reps but they must be quiet and controlled…no slamming the bar. Depending what you’re feeling for the upper body pull, choose your strict pull. If you want to alternate odd/even sets with a different movement — all good!

Bodybuilding

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – Max Banded Lat Pull-Down

MIN 2 – :45 DB Chest Fly (Mod-light)

MIN 3 – :45 DB Weighted Sit-Up (Mod-light)

3 SETS

30 DB Glute Bridge-Up (Heavy)

30 Russian Twist (Light/No Weight)*

*L+R = 1 Rep

-Rest as Needed b/t Sets-
GOAL: Gonna feel a little ‘metcon-ish’ in the EMOM but focus on getting quality reps as you work through your 5 sets. Finishing off the day with posterior and midline finisher…the goal on the GBU is to FEEL that sucker within the first 15 reps and truly burn it out. The Russian Twist fight to keep the hips square while rotating the torso.

Mixed Conditioning

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on body…10:00 specifically on upper body and 10:00 specifically on the lower body.