CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (9-7-5-9-7-5
Tempo Front Squat (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The goal is to finish with a heavier set of 5. 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 | Back from week 2, you get to pick your adventure here. No matter what you pick, thought, it’s going to hurt. *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.