CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (AMRAP – Reps)

Max Strict Chest To Bar Pull-ups

-Rest :30-

12-16 DB Lateral Raises (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then, take 15 seconds of rest and go to failure one final time.

(Score Is Total Pull-ups)
GOAL: RPE 8 | Big shoulder and lat pump after this one. If you cannot do more than 4 strict CTB pull-ups, do a max set of chin-over-the-bar pull-ups. If you cannot do at least 6 pull-ups, perform 4 strict, slow negatives. If you have been regularly getting 8+ reps, make these weighted chest-to-bar pull-ups.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

16-20 Alternating DB Step-ups (Moderate)

-Rest 1:00-

8-12 Incline DB Bench (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) EMOM x 12 Minutes

MIN 1 – 12-15 Dead-stop Kettlebell Swings (Heavy)

MIN 2 – 12 DB Push Press (Moderate)

MIN 3 – :45 Max Reps Ring Rows (Or Inverted Rows)

(No Measure)
GOAL: RPE 9 | Adding another perfect dose of conditioning mixed in with some strength work this week. The dead-stop kettlebell swings are a great way to force you to focus on the change in the movement. Enjoy!