CrossFit Mettle and Honor – NC FLEX

Strength

Deadlift (5 SETS
5 Library Deadlifts (Moderate-Heavy)
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 1 of 6. 25 TOUGH, but clean total reps is the goal here—no bouncing off the ground and plenty of speed on the way up. We want to BUILD every week throughout this entire cycle. Next week, you will see a 5×5 again on the deadlift. LET’S GET STRONG!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

12/12 DB Bulgarian Split Squats (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

10/10 Single Dumbbell Split Stance Romanian Deadlift (RDL) (Heavy)

-Rest 1:30-

16-20 DB Walking Lunge Steps (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN1 – Max Set Hanging Knee Raises

MIN 2 – 12-16 Weighted Sit-Up

(No Measure)
GOAL: RPE 9 | Jam-packed lower body day emphasizing the glutes. SQUEEZE at the top of every rep and aim for a vertical shin on the Bulgarian Split Squats. It is time to GROW! LET’S GO!