CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (3 SETS*
8 Library Deadlifts (Heavy))

-Rest 3:00-4:00 b/t Sets-

*On the last set of deadlifts, lower the weight to something moderate and perform a max set of double overhand, no-hook-grip deadlifts.

(Score is Weight)

GOAL: RPE 9 | Last time seeing these library deadlifts this cycle. The goal here is still to show control and then go for broke on that final drop set.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Split Stance DB RDL (Moderate)

-Rest 1:00-

10/10 Single KB Offset Reverse Lunge (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 16 Minutes

MIN 1 – 20/15 Cal Bike

MIN 2 – 12+ Toes to Bar

MIN 3 – 16+ Russian Kettlebell Swings (70/53)

MIN 4 – REST

(No Measure)
GOAL: RPE 9 | One last time hitting this doozy. We did this in Week 1 and Week 3 of this cycle. The goal this week is to add 1 or 2 additional reps to the toes of the bar and the kettlebell swings. Can you still complete the EMOM with 16 toes to bar and 20 kettlebell swings? The cal bike should stay the same. Good luck!