CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Tempo Neutral Grip DB Bench Press (30X0)

-Rest 1:30

8-10 Tempo Chin-up (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Another push/pull day this week as we bias the upper body for this 6-week cycle. Maintaining a strict tempo is key here—we want 3 seconds down on the eccentric for both movements on this superset.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12 Close-Grip Bench Press (Moderate-Heavy)

-Rest 1:30-

12-16 Seated DB Rear Delt Fly (Moderate)

-Rest :30-

Max Set Band Pull-Aparts

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

Max Set Bar Dips (Minimum 8)

-Rest :30-

Max Set DB Push-Ups (Minimum 8)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | If you cannot hit the minimum reps on the bar dips or the push-ups, take a :15 break and keep chipping away until you complete 8 reps. This should feel tough. LET’S GO!