CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (4 SETS

8 Tempo Front Squat (30X0)

)

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | 8s on the front squat AGAIN?! This is a LONG TIME under tension, but you should be able to go a little bit heavier than you did on week 1. You just have to really dig. Maintain the tempo and resist the temptation to bounce out of the bottom.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

12/12 Single KB Front Rack Lunge (Moderate)

-Rest 1:00

12/12 Rear Foot Elevated DB RDL (Moderate)

-Rest 1:00 b/t Sets

2.) 2-3 SETS

12/12 Landmine Single Leg RDL (Moderate)

-Rest 1:00-

20-25 No-Lockout Goblet Squat (Light-Mod)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | Some more landmine and odd object lower body movements this week! You should be more comfortable with these movements now, so don’t be afraid to go heavier today and really push for these two supersets. You have the option of doing 2 to 3 sets if the front squats took a lot out of you.

Extra Credit

EVERY 2:30 FOR 4 SETS (Checkmark)

12-15 Strict Toes To Bar or Knee Raises

25 Abmat Sit-ups

-No Additional Rest b/t Sets-

(No Measure)