CrossFit Mettle and Honor – NC FLEX

Strength

Front Squat (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 3 of 6. Second time seeing this wave-loading scheme from Week 1. If you hit all your reps in week 1, the goal today is to build to end with a heavier double. If you came up short in week 1, reassess and make sure you hit all your reps and sets today. No matter what, no sloppy reps or bouncing out of the bottom of the rep.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

16-20 Heels Elevated DB Goblet Squats (Moderate)

-Rest :30-

20-25 Jumping Squats

-Rest 2:00 b/t Sets-

(Score is Weight)

2.) 3-4 SETS

Max Set Chin-ups (Minimum 8)

-Rest 1:00-

8-12 Arnold Press (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-16 Incline DB Curl (Moderate)

-Rest 1:00-

12-16 Inverted Skull Crushers

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Legs, push/pulls, and arms! We are getting after all of it today! If you cannot get 8 chin-ups on the max set, take :15 of rest and then keep chipping away until you get 8 reps. For the incline DB curl, hold the bottom of each rep for a 1-second pause for the extra burn and pump!