CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (9-9-7-7-5-5
Tempo Sumo Deadlift (30X0)
)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 6 as we build to a 5rm test on this lift. Don’t rush the tempo here, and focus on quality movement, even as you build in weight.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 20 MINUTES

MIN 1 – Max Distance Shuttle Run

MIN 2 – 12 DB Deadlifts (Moderate-Heavy)

MIN 3 – 25 Sit-ups

MIN 4 – 12 DB Floor Press (Moderate-Heavy)

MIN 5 – Rest

(No Measure)

2.) 3 SETS

16-20 Landmine Rotations (Moderate)

-Rest 1:00-

20/20 DB Side Bends (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Conditioning day today with a bodybuilding twist. For the landmine rotations and the side bends, find a weight that is challenging but allows for good-quality movement. You should feel your obliques doing the work.