CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. This can be a challenge on the front squat, but you need to get tough and fight for those reps. Brace the core, drive the elbows up, and battle for 15-20 reps. LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

4-6 Weighted Chin-ups (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

16-20 DB Walking Lunge Steps (Moderate)

-Rest 1:00-

8-12 DB Chest Press, 1+1/4 Reps (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) EMOM x 20 MINUTES

MIN 1+2 – Easy Row/Bike/Jump Rope

MIN 3 – :30 Plank Hold

MIN 4 – 6-8 Perfect Box Jumps

(No Measure)
GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we prep for some 2RM tests next week. Manage your efforts accordingly here. Use the conditioning piece as a recovery effort to sweat and loosen up as we get through this week of training.