CrossFit Mettle and Honor – NC FLEX

Strength

Back Squat (5 SETS
5 Tempo Back Squats (20X0)
)

-Rest 4:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. It doesn’t matter if it is a small jump. Just add some weight, respect the tempo, and get it done.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 Zercher Squats (Moderate-Heavy)

-Rest 1:30-

8-10 High Box Jumps (30/24)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 5 SETS

1:00 MAX Cal Bike

-Rest 2:00 b/t Sets-
GOAL: RPE 9 | More Zercher work and more bike intervals. We are building a killer core and are definitely not ignoring the engine this cycle. For the box jumps, find a height that is challenging and focus on a soft landing and POWER. We aren’t doing these to raise the heart rate per se. We are just trying to keep those fast-twitch muscle fibers primed.