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 2 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. The goal is to finish with a heavier five than what you hit last week.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 20 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 12 Russian KB Swings (72/53)

MIN 3 – 25 Sit-ups

MIN 4 – 15 Strict Burpees

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 | Another 20-minute EMOM this week to keep our conditioning sharp through this cycle. You’ll need the rest minute if you pick the right numbers for this EMOM. Don’t rush the strict burpees either—we want to see a perfect push-up on these every single time. Enjoy!