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…