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 | One final time hitting these RDLs this cycle. We will ease back on these for the next cycle and see how all this work translates into the conventional deadlift. If you’ve done the work, you’ll be surprised how strong you feel. But for now, go heavy and make this last session count!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 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)

(No Measure)

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 | One last 3/7 method for chin-ups. Can you complete the full set? How many more reps can you squeeze out compared to weeks 2 and 4? We are knocking down the prescribed set range to 2-3 sets. LET’S GO!