CrossFit Mettle and Honor – NC FLEX

Functional Strength

Front Squat (6 SETS
3 Tempo Front Squat (30X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Start with the heaviest load you were able to do for the 5s last week and build from there. Don’t forget about the tempo and avoid any sort of bouncing out of the bottom. Next week, we go back to doing 8s.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

12-16 Landmine Hack Squat (Moderate)

-Rest 1:00

12 Hamstring Curls on Rower

-Rest 1:00 b/t Sets

2.) 2 SETS

16 Alternating Goblet Cossack Squats (Light-Mod)

-Rest 1:00-

8-10 DB RDL (Moderate-Heavy)

-Rest 1:00 b/t Sets-

3.) 2 SETS

8-12 Landmine Squat (Moderate)

-Rest 1:00-

8/8 Staggered Stance DB RDL (Light-Mod)

Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 8 | We are revisiting the landmine squats that we saw in Week 1 of this cycle. Go a little heavier this time and enjoy the leg pump. Just because we are biasing the upper body this cycle doesn’t mean we are skipping leg day.

Extra Credit

EVERY 2:30 x 4 SETS (Checkmark)

12-15 Tuck-ups on Rower

25 Abmat Sit-ups

-No Additional Rest b/t Sets-

(No Measure)