CrossFit Mettle and Honor – NC FLEX

Strength

2-4 SETS (Weight)

8 Tempo Military Press (30X0)

-Rest 1:00-

12 DB Arnold Press (Mod)

-Rest 1:00-

100 Single Unders

-Rest 1:00 b/t Sets-

(Score is Weight on Military Press)
GOAL: RPE 6-8 | A little midweek shoulder work as we go through this deload week. Again, pick the volume and RPE that is appropriate to how you are feeling. Next week, we start a new cycle, and we want to feel READY TO GO.

Bodybuilding

Metcon (Checkmark)

1.) EMOM x 9 OR 12 MINUTES

MIN 1 – 15/12 Calorie Row

MIN 2 -16 DB Floor Press (Moderate)

MIN 3 – 10 Strict Burpees

-Rest an Additional 3:00 b/t Part 1 & Part 2-

(No Measure)

2.) EMOM x 6 OR 9 MINUTES

MIN 1 – 15/12 Calorie Row

MIN 2 – 15 DB Lateral Raises (Light-Mod)

MIN 3 – 20 Up Downs

-Rest an Additional 3:00 b/t Part 2 & Part 3-

(No Measure)

3.) EMOM x 3 OR 6 MINUTES

MIN 1 – Max Calorie Row

MIN 2 – Rest

(No Measure)
GOAL: RPE 6-8 | Today, you have a longer aerobic grind with two volume options to choose from. You can either make these 12, 9, and 6-minute EMOMs OR cut the volume and do 9, 6, and 3 minutes instead. Remember, we want this to be a deload week. Enjoy!