CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (6 SETS
4 Weighted Pull-ups (20X0)
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The goal is to keep going heavier this week than what you used last week. That might be a tiny jump, and that is ok.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy)

-Rest 1:30-

12-16 DB Pronating Chest Press

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 Single Arm KB Chest Press (Moderate)

-Rest 1:30-

Max Reps Banded (OR Cable) Lat Pull Down

-Rest 1:30 b/t Sets-

(No Measure)

3.) Every 2:30 for 4 SETS

Max Set DB Squeeze Press (Moderate)

Max Set Ring Rows

4.) 3 SETS

15-20 DB (Or Cable) Chest Flys (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | There is a lot packed into this day. Don’t dilly-dally between sets and it is very doable in under an hour. We will see this combo one last time for week 6.