CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

5 Pause Front Squats (22X0)

Rest 2:00

8-12 DB RDL (Heavy)

-Rest 3:00 b/t Sets-

(Score is Weight on Squats)
GOAL: RPE 9 | Week 3 of 6. Back to a week of 2X squat sessions! Each pause at the bottom is a chance to build that raw strength in your quads. This is the second time seeing this rep scheme, so do not bite off more than you can chew. The tempo is everything here.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8 Library Sumo Deadlifts

-Rest 1:30-

10/10 Glute Dominant Step-ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 DB Bulgarian Split Squats (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

15-20 DB Sumo Stance RDL

-Rest :15-

20-30 Jumping Squats

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Sumo deadlifts should feel smooth but crisp. There shouldn’t be any struggle on those reps. Keep pushing through each set of step-ups, focusing on driving from your glutes and a vertical shin throughout the entire rep. The Bulgarian split squats are going to feel abysmal. That’s the point. Finish the week STRONG!