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CrossFit Mettle and Honor – NC FLEX
Strength
Deadlift (6 SETS
4 Library Deadlifts (Moderate-Heavy)
)
-Rest 2:30 b/t Sets-
(Score is Weight)
GOAL: RPE 8 | Week 3 of 6. Heavier 4s this week to keep building strength as we work through this cycle. LET’S GO!
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 | This second time hitting this session should feel familiar but challenging. Try to go a bit heavier on the Bulgarian split squats or add a few more reps. Focus on full activation and control with each movement, squeezing the glutes on each rep. Let’s make the most of this lower body-focused day!