CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (10-8-6-15+)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

4-6 Weighted Chin-ups (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

16-20 DB Walking Lunge Steps (Moderate)

-Rest 1:00-

8-12 DB Chest Press, 1+1/4 Reps (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN 1 – 12-16 Alternating DB Cossack Squats

MIN 2 – Max Reps Up-Downs

MIN 3 – :45 Sit-ups

(No Measure)
GOAL: RPE 9 | The up-downs are a great way to jack up the heart rate, which is exactly what we want on the EMOM. Another awesome day of full-body lifting! LET’S GO!