Wednesday

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Metcon (No Measure)

1.) Hit a proper, long warm-up before getting into today’s dynamic effort. Goal is to be sweaty and already gotten your warm-up reps in at light weight prior.

2.) EMOM x 6 MINUTES

2 Hang Power Clean + 1 Push Press*

*Moderate for all 6 sets in this EMOM.

-Rest 2:00 & Increase Weight-

EMOM x 6 MINUTES

2 Hang Power Clean + 1 Push Press*

*Moderate+ for all 6 sets in this EMOM.

FOCUS: RPE 6-7 | Heavy-ish but more so SPEEDY and CRISPY. This your explosive / dynamic / athletic day. I would rather you keep the barbell a little lighter and be more explosive. Try to use a slightly heavier weight for the second EMOM.

Bodybuilding

Warm-up (No Measure)

No additional Bodybuilding. Lots of heavy efforts this week. If you’re feeling it, maybe today’s a good day to just hit part 1 and go on a long walk. If you want some extra umph…Hit one of the NCFLEX conditioning pieces or do a NCX or NCMETCON workout of your choice.

Goal…get your heart rate high and breath heavy! And of course have fun. And of course listen to some great music.

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…