Wednesday
CrossFit Mettle and Honor – NC FLEX
Functional Strength
Metcon (No Measure)
3 SETS
5 Reps of the Barbell Complex…
1 Rep is:
1 Power Clean
2 Hang Power Clean
3 Push Press
*Barbell can come to the floor b/t Reps. Each ‘rep’ of the complex has 6 total reps. Start with a light weight you know you can handle then increase to a moderate with each set.
FOCUS: RPE 6-7 | Little barbell complex on our explosive / dynamic day. Not looking for crazy loading here. Precise and crispy movement is the goal. Dynamic and powerful hips!
Bodybuilding
Metcon (No Measure)
1.) 3 SETS
30 Banded Russian KB Swings (Heavy)
Quick :30 Rest…
20 Alt. KB Goblet Curtsy Lunges
-Rest as Needed b/t Sets-
2.) 3 SETS
10/10 Landmine Rotational Press (Mod-Light)
15 Tall Box Jumps
-Rest as Needed b/t Sets-
3.) 3 SETS FOR QUALITY
14 Alt. Single Leg Strict Toes to Bar
14 Ab Wheel Rollouts
-Rest as Needed b/t Sets-
FOCUS: Full Body / Explosive / Rotational
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…