CrossFit Mettle and Honor – NC FLEX

Strength

EMOM x 16 MINUTES (Weight)

MIN 1 – 6-8 Library Deadlifts (Heavy)

MIN 2 – 1:00 Moderate Cardio

MIN 3 – 12-16 Dead Stop Russian KB Swings (Heavy)

MIN 4 – REST

(No Measure)

(Score is Weight on Deadlifts)
GOAL: RPE 9 | Week 2 of 6. Sterenth with a twist. The cardio and the KBS should force you to limit the deadlift weight to something appropriate. Enjoy this session and the touch of conditioning.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

15-20 DB RDLS (Light)

-Rest 1:30-

12/12 DB Step-Ups (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

15-20 DB Glute Bridges

-Rest 1:00-

20-30 Walking Lunges (DBs Optional)

-Rest 1:30-

1:00 Wall Sit

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | A bit of a lighter session here to end a very tough two weeks of training to kick off this cycle. Monday, we jump right back to what you saw in Week 1.