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CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (6 SETS
4 Weighted Pull-up )

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of 6. 4s should provide the opportunity to add some weight here. Chin over the bar, every rep! Make this session count.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-10 Deficit Pendlay Row (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 10 MINUTES

MIN 1 – Max Set Pull-ups (Moderate)

MIN 2 – Max Reps Bar (Or Ring) Dips

(No Measure)

3.) 3 SETS

12/12 Single-Arm DB Row (Moderate)

-Rest 1:00-

12-16 Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

20 Dumbbell Top Down Gorilla Row (Moderate)

-Rest 3:00 b/t Sets-

(No Measure)
Goal: RPE 9 | Building off our previous session, try to increase the intensity just a bit. Keep focus on depth and full extension in each pull and push. It’s all about quality over quantity for hypertrophy gains—lock in and give your lats and chest everything they’ve got.