NC FLEX – Fri, Nov 22

CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (5 SETS
5 Weighted Pull-up
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Week 2 of 6. Progressive overload can be tricky with a movement like the weighted pull-up. Sometimes, just adding 5 lbs can make a huge difference. Remember, the goal is to do something more challenging than last week. Maybe that means using the same weight but controlling the descent. Maybe that means getting the chin clearly over the bar instead of “kind of” over the bar. If you are not quite there yet for weighted pull-ups, try squeezing out one extra rep for those max sets.

Bodybuilding

Metcon (Checkmark)

1.) AMRAP x 5 MINUTES

Strict Pull-ups*

(Score Is Reps)

*Start with a max set, then chip away for as many reps as possible in 5 minutes. Keep these reps CLEAN! No kipping, and the chin must get over the bar for each rep.

2.) 3-4 SETS

8-12 1+1/4 DB Bench Press (Moderate)

-Rest 1:30-

12-16 Barbell Bent Over Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3 SETS

12/12 Single-Arm Landmine Row (Moderate)

-Rest 1:00-

12-16 Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

20 Banded (OR Cable) Straight-Arm Pulldown (Moderate)

-Rest 3:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Another massive lat pump with this session. The AMRAP Strict Pull-ups is a piece you will see TWO more times this cycle, so keep those reps strict and track your progress as we get through this cycle!