CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (9-9-7-7-5-5
Tempo Front Squat (40X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 2 of 6. Finish with a tough set of 5, ideally heavier than what you finished with last week. And remember—the tempo is non-negotiable.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

12/12 Bulgarian Split Squat (Moderate-Heavy)

-Rest 1:30-

16/16 Split Stance RDL (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) EMOM x 12-16 MINUTES*

MIN 1 – 20 Alternating DB Reverse Lunges (50/35)

MIN 2 – Rest

MIN 3 – 20/15 Cal Bike

MIN 4 – Rest

(No Measure)

GOAL: RPE 9 | *If you want to bias today’s work towards strength and hypertrophy, perform 4 sets of the split squats and RDLs and 12 minutes of the EMOM. If you want to bias the day toward conditioning, perform 3 sets and 16 minutes of the EMOM. The Cal Bike should be a tough minute of work sandwiched by two minutes of rest.