CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (9-7-5-9-7-5
Tempo Sumo Deadlift (20X0)
)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6 as we build to a 5rm test on this lift. Again, the goal is to finish with a heavier set of 5 than what you did last week. Keep building—next week, we deload, and then we test!

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 | We will see the same THREE Saturday conditioning pieces we have seen this cycle repeat through the second half of the cycle. This one is back from week 1. Enjoy!