CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (10-8-6-15+)

Bench Press (Fat Gripz Optional)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | Week 6 of 6. The goal for today is to use the same loading you used in week four, and then MAKE SURE you squeeze out a few extra reps on the set of 15+. You are stronger today than you were in week 4. You are more prepared. The weights should feel a little more manageable. Go for broke. Make this session count!

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

8-10 Weighted Bar Dips (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

20-30 No Lockout DB Goblet Squats (Moderate)

-Rest 1:30-

8-12 DB Sumo Stance RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-16 Supinated-Grip Barbell Row (Moderate)

-Rest 1:30-

8-12 DB Incline Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 7 | Cutting back on the volume and intensity of this session as we prep for some 2RM tests next week. Manage your efforts accordingly here. This is one of the only times we want to stay way short of failure.