CrossFit Mettle and Honor – NC FLEX

Strength

9-7-5-9-7-5 (Weight)

Tempo Bench Press (30X0)

-Rest 1:30-

Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Week 4 of 6 of our second accumulation cycle for this current phase. The goal today is simple—respect the tempo and finish a little heavier than what you did for last week’s wave loading. That could mean starting heavier with your first set of 9 or just taking a bigger jump for your second wave. No matter how you do it, we want a heavier 5!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12 Reps of 1+1/4 DB Bench (Moderate-Heavy)

-Rest 1:00-

16-20 Alternating Glute Bridge KB Floor Press (Moderate)

-Rest :30-

Max Reps Incline Push-ups

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12-16 DB Squeeze Press (Moderate)

-Rest :30-

12 Single DB Straight Arm Pullover (Moderate)

-Rest :30-

Max Reps DB Tricep Extension( Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Two mean tri-sets back from week 2. For the 1+1/4 reps on the DB bench, make sure those 1/4 reps are short and that you are really targeting the stretch portion of the lift!