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 2 of 6. The key here is to go a little heavier than last week and still keep all sets short of failure without bouncing the bar on the ground. We are going to get STRONG this cycle! LET’S GO!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12/12 Zercher Reverse Lunge (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-16 DB Romanian Deadlift (RDL) (Heavy)

-Rest 1:30-

16-20 DB Goblet Cossack Squat (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

3.) EMOM x 12 MINUTES

MIN1 – Max Set Hanging Knee Raises

MIN 2 – Max Set Kipping Toes To Bar

MIN 3 – REST

(No Measure)
GOAL: RPE 9 | More glutes with some heavy lunges, RDLs, and Cossack squats. The Zercher position will be uncomfortable at first, but how it loads the body is an effective way to load the core.