Wednesday

29
Nov

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10-12 DB Bench (Heavy & Slow)

Immediately into…

Max Reps Single DB Bench Press

-Rest as Needed b/t Sets-

2 SETS

20 Slow Strict Dips

20 Decline Push-Ups

-Rest 1:00 b/t Sets-
GOAL: RPE 8-9 | Upper body push with lots of volume and lots of different looks. Chest and tris are primary targets here!

Bodybuilding

Metcon (No Measure)

2 SETS (8:00 each)

4:00 Cardio Choice

4:00 AMRAP of…

10 DB Hang Power Clean

5 Reps of Up-Down + Row*

*1 Rep = Crawl down to Push-Up position w/ DBs. Row L / Row R. Stand w/ DBs/

-Rest 1:00 b/t Sets-

3 SETS

25 Barbell Curls (Light-Moderate)

10 Ab Wheel or Barbell Rollouts

1:00 Ring FLR

-Rest as Needed b/t Sets-
GOAL: Unique pull compliment to today’s big upper push day. For the cardio choice, move for 4:00 non-stop at a moderate pace them immediately into the AMRAP. In the final piece, the Rollouts into the FLR is BRUTAL. Try to hold the for the full minute.

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.