CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (6 SETS
4 Tempo Back Squats (20X0)
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Sets of 4 on the back squat are so much more forgiving than sets of 5. Or at least that is what I told myself to go heavier this week than last. Make a scary jump here, keep respecting the tempo, and get the work done.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12/12 Zercher Reverse Lunges (Moderate-Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

8-10/8-10 Tempo DB Split Squats (30X0)

-Rest 1:30-

10/10 Hamstring Curls On Medicine Ball (20X0)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 5 SETS

1:30 MAX Cal Bike

-Rest 1:30 b/t Sets-
GOAL: RPE 9 | We are still building on these intervals. More work, less rest. This doesn’t necessarily make these harder, but it does require smarter pacing. Keep these efforts tough but consistent. Tomorrow, we rest.