CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (ON A 16:00 RUNNING CLOCK…
Build to a 5RM Bench Press)

(Score is Weight)

GOAL: RPE 10 | Week 6 of 6—It’s time to put all that work to the test. There is no prescribed tempo today, but we don’t want to bounce the bar off our chests either. Show control, keep your hips on the bench, and let’s see how strong you can get after six weeks of progressive overload. Remember, the stronger we get, the more potential we have to put on size during our next cycle. LET’S GO!

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 | Finishing this cycle with a bang. We hit this hard in weeks 2 and 4—make this last session count today, and don’t hold back on either tri-set.