CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6+ Slight Incline Tempo Bench Press (30X0)

-Rest :10-

12 Bar Dips

-Rest :10-

25 Pronating DB Bench Press (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Week 3 of 6 for this cycle. We are back hitting the same combo we hit on Week 1. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the slight incline bench press.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

12-16 Incline DB (or Cable) Chest Fly

-Rest 1:00-

16-20 DB Skull Crushers (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12/12 Single-Arm DB Overhead Tricep Extensions (Moderate)

-Rest 1:00-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | This is a similar session to Week 1 here, but we are adding an additional set to the first superset and then combining the last two movements into a superset to save some time. The pump is going to be so good. Enjoy!