CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (IN ABOUT 12-15 MINUTES…
Build to a 3-Rep Max Weighted Pull-up)

(Score is Weight)

GOAL: RPE 10 | TWO more tests this cycle—let’s go! Make sure the chin is getting over the bar for these reps to count.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 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.) 2-3 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 | Bonus run-through of this session before hitting a deload next week. We are scaling back the volume here, but you should also make sure to adjust the intensity based on how you feel. We still have one final 3RM test this week.