CrossFit Mettle and Honor – NC FLEX

Strength

3 SETS (Weight)

12/12 Single-Leg Landmine RDL (Heavy)

-Rest 2:00 b/t Sets-

(Score is Weight)
GOAL: RPE 9 | We saw these last week, but we are moving them to the beginning of today’s session so that we can tackle this fresh and really go heavy. This is a great way to load a single leg without having to worry about balance. Use lifting straps if you have them. Enjoy.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

3/7 Method Chin-Up (weighted, if possible)

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 3:00 b/t Sets-

(Score is Weight)

2.) 3-4 SETS

Max Reps Single-Arm Banded Pulldown

-Rest 1:00-

20-24 DB Top Down Gorilla Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3-4 SETS

3/7 Method* Single KB Horn Curls

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The 3/7 method with chin-ups is meant to be a challenge. For most athletes, the set of 6 or 7 will be where you fail. Mark down how far you can get into the set and try to beat that in the coming weeks this cycle.