CrossFit Mettle and Honor – NC FLEX

Strength

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

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

*Immediately following your third 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 | Revisiting this from week 1. Try and go heavier, and then for the drop set, try to get a few more reps.

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 | This is where the conditioning piece gets interesting. We did this in Week 1. 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? I did 12 and 16 for Week 1 and bumped those numbers to 14 and 18 for Week 3. The goal when we do this one final time is to do 16 and 20. The bike should stay the same.