Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

4 SETS

30 Cal Bike (Moderate Pace)

15 DB Hang Clean + Push Press*

1:00 Pull-Up Dead Hang

*Not for time. Complete for effort AND quality. Athlete option to increase weight each set or use same weight across.

-Rest 2:00 b/t Sets-

FOCUS: RPE 8-9 | Push the pace on the bike but move like a BOSS on the Hang Clean and Push Press. I would rather you slow down a little on the DB movement and make every rep look 100 vs. moving like hot garbage.

Bodybuilding

Metcon (No Measure)

2 SETS FOR QUALITY*

5/5 Light DB Turkish Get-Up

10 Empty Barbell Kang Squats

20 Empty Barbell Muscle Snatch

30 Empty Barbell Behind the Neck Press

20/20 Crossbody KB Deadlift

50 Alt. Jumping Lunges

60 Tuck-Ups

-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…