Wednesday

30
May

Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

3 SETS

10 DBL DB Snatch (Mod)

15 Tall Box Jumps

20 Alt. Rotational Ball Slams (Light)*

*Ball b/t legs, pick up in windmill fashion to one side then slam to opposite side. Alternate for 20 reps. Use same weight for all 3 sets of Snatch and Slams.

-Rest as Needed b/t Sets-

FOCUS: RPE 6-7 | For the DBL DB Snatch, all 4 heads of the DB touch the ground each rep with a clear pause. Looking for an explosive transition through the middle of the movement. Worry less about the speed of the consecutive reps and more about the speed of each individual rep.

Bodybuilding

Metcon (No Measure)

1.) 3 SETS

20 Reps Straight-Arm Banded Lat Pulldown

Immediately Into…

20 Reps Banded Overhead Tricep Extension*

*Stand in Lunge Position and extend arms from behind head to extended arms in front of the body.

-Rest as Needed b/t Sets-

2.) 3 SETS*

10 DBL DB Hammer Curls

Into…

10 DBL DB Push Press

Into…

10 DBL DB Romanian DL

*Increase weight every set. Mod-Light / Mod / Heavy.

-Rest as Needed b/t Sets-

3.) FOR QUALITY

50 Strict Toes to Bar*

*Every time you break, perform 15 Slow Crunches.

FOCUS: Full Body

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…