CrossFit Mettle and Honor – NC FLEX

Strength

8 SETS (Weight)

6 Tempo Close-Grip Incline Bench Press (30X0)

-Rest 1:00-

6 Tempo Chin-ups (30X0, weighted if possible)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Week 2 of 6 for this cycle. If you were able to complete all of the prescribed volume last week, add some weight today. This is a lot of work, but that’s precisely what we want.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

8-12 DB Lateral Raises (Moderate)

-Rest :10-

15 Front Plate Raises (Light-Mod)

-Rest :10-

15 DB Lateral Raises (Light)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

10-12 Bar Dips

-Rest :10-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | Big shoulder and tricep pump to wrap up today’s session. On the lateral raises, start with a moderate weight for the first set and then use a lighter set of DBs for the second set after the front plate raises. Enjoy!