CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 Poliquin Step-up (Light)

-Rest 1:00-

12-16 DB RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

16-20 Alternating Top Down DB Bench Press (Moderate)

-Rest 1:00-

16-20 Alternating Top Down DB Gorilla Row (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN 1 – Max Reps Reverse Crunch

MIN 2 – 20 Slow Deadbugs

(No Measure)
GOAL: RPE 9 | More push/pull and core to wrap up a strong Week 2 of training! Make sure to be intentional with every rep to target the appropriate muscle groups!