Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) 10-10-10

Hang Power Clean*

Start Moderate & Build Heavier each set. Clear catch and stand every rep. Do not rush the transition.

2.) 5-5-5-5-5

Strict Overhead Press*

*Start Moderate-Light & Build slowly to Moderate-Heavy. Control the barbell every rep. 100% Strict.
GOAL: RPE 6-7 | Getting explosive and going overhead. For the HPC…actually FEEL the reps please. Do not create so much speed and momentum that you lose the mind-muscle connection. For the Strict Press…110% strict. If you can’t perform standing without momentum, perform seated and going lighter.

Bodybuilding

Metcon (No Measure)

1.) 4 SETS

20 Alt DB Front Raises (Moderate)

10 DB Bent Over Fly (Moderate)

-Rest as Needed b/t Sets-

2.) 4×7/7

DB Woodchoppers (Mod-Light)*

*Hold Single DB with both hands on the center grip. Option to add additional reps up to 10-12

3.) FOR QUALITY

50-40-30-20-10

Banded Deadbug*

Seated Banded Row**

*L=R = 1-Rep

**Grip optional…wide or narrow.
GOAL: RPE 6-7 | Odd object, rotational, and band work to kick off today’s Bodybuilding. A bit of a change-up compared to the past 2 days. For the Woodchoppers, these are a new movement for us…move slow and start light, increase with comfort and reps.

Mixed Conditioning

Warm-up (No Measure)

BODYWORK WEDNESDAY

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.

or…

ON A 20:00 RUNNING CLOCK…

Active Recovery Walk, Hike, Swim, Run, Row, Bike, Stretch, Sauna, Ice Bath or any combination…