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CrossFit Mettle and Honor – NC FLEX
Strength
6-10 SETS (Weight)
6 Tempo Close-Grip Bench Press (30X0)
-Rest 1:00-
6 Barbell Curl (Light-Moderate)
-Rest 1:00 b/t Sets-
(Score is Weight on Bench)
GOAL: RPE 9 | Week 5 of our 6-week accumulation cycle. With one final week to go after this week of training, this is your last chance to scale back the volume and deload if you feel like you need to. If you are still able to progress in weight, I would keep the volume the same as in past weeks. If you feel spent, I would cut the volume down to 6 sets. Next week, we finish strong!
Bodybuilding
Metcon (Checkmark)
1.) 2-3 SETS
15 DB Lateral Raises (Light-Mod)
-Rest 1:00-
Max Reps Prone DB Reverse Flyes (Light-Mod)
-Rest 2:00 b/t Sets-
(No Measure)
2.) 2 SETS
10-12 DB Skullcrushers (Moderate)
-Rest 1:00-
15 Incline DB Hammer Curls (Moderate)
-Rest 2:00 b/t Sets-
(No Measure)
GOAL: RPE 8 | Hitting this combo one last time. Don’t be afraid to swing and use some momentum to get the DBs up on the lateral raises and the DB reverse flyes. We want to go heavy enough that we need to cheat the movement a little bit. then control the way down as best you can and PUSH for some reps all the way to failure.