CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (3-4 SETS
3/7 Method Bench Press* (Fat Gripz Optional))

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Week 6 of 6. This is your last opportunity to tackle these 3/7 sets and make it count. No sloppy reps, but we should be coming awfully close to failure here.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Incline DB Bench (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

Max Reps Bar Dips (Minimum 6)

-Rest 1:00-

20-24 Twist Press (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3-4 SETS

3/7 Method* DB Skull Crusher (Moderate)

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | More chest and tricep work for an amazing way to start the final training week of this cycle. With the incline DB bench and then the twist press, we get to hit the upper and lower pectorals for a jam-packed chest day and an amazing pump! Enjoy.