CrossFit Mettle and Honor – NC FLEX

Strength

5 SETS (Weight)

5 Weighted Pull-ups (Heavy)

-Rest :10-

Max Reps Banded Pull-up

-Rest 1:30 b/t Sets-

(Score is Weight on Pull-up)
GOAL: RPE 8 | Find a pull-up variation (weighted, strict, or negatives) that feels tough for FIVE reps. The last rep should be a grind. Then, immediately go into a banded pull-up that allows you to hit 10-15 reps to failure. Last time hitting this combo this cycle. Leave it all out there on those max sets.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8 Tempo Pendlay Row (30X0)

-Rest 1:00-

12 Prone DB Row (Moderate)

-Rest :30-

16-20 Top Down Gorilla Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12 Barbell Curl (Moderate)

-Rest 1:00-

12 Incline DB Hammer Curl (Light-Mod)

-Rest :30-

16 Pronated Grip Incline DB Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Back and biceps today. This is the same piece we did for weeks 1 and 3, but with less prescribed volume as we look to stay primed and fresh for our 5RM tests next week. That doesn’t mean you just go through the motions, though. LET’S GO!