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 | These are a new favorite of mine to target the glutes and load one leg at a time. Go HEAVY on these today. 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)

(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 | The 3/7 method with chin-ups is no joke. 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 when we see this again in week 6.