CrossFit Mettle and Honor – NC FLEX

Strength

Sumo Deadlift (IN ABOUT 15-20 MINUTES…
Build to a 2-Rep Max Sumo Deadlift )

(Score is Weight)

GOAL: RPE 10 | Over the past six weeks, the goal has been to improve our absolute strength in FOUR key lifts. This week, we test to see how far we’ve come. Give yourself plenty of warm-up sets, and then GO FOR IT!

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 16 MINUTES

MIN 1 – :20 Bike/Row Sprint

MIN 2 – Rest

MIN 3 – :45 Odd Object Carry*

MIN 4 – Rest

*KB front rack, DB Farmer’s Carry, Sandbag carry, etc.

(No Measure)

2.) 2-3 SETS

Max Set Strict Knees to Elbows

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 7 | This week is meant to serve as a testing/deload week as we head into the final training phase for this year. The session above is a throwback from PHASE 1 of this year. If you are not treating this week as a deload, you can just hit the session as written and enjoy the massive pump. If you are testing 2RMs this week, I would adjust everything down to 1-2 sets and nothing higher than an RPE 7 per set. Let’s get some HUGE PR’s this week. If you are interested in going back and accessing the complete PHASE 1 of FLEX from this year, you can do so by checking out our E-Books on the TRAIN HARD Shop!