CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-10 Tempo Neutral Grip DB Bench Press (30X0)

-Rest 1:30

8-10 Tempo Chin-up (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight)
GOAL: RPE 9 | More upper-body push/pull as we work through week 3 of this cycle with an upper-body bias. Maintaining a strict tempo is key here—we want 3 seconds down on the eccentric for both movements on this superset. If you can go heavier than week 1, great. Maintaining the tempo is the most important thing here.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12 Close-Grip Bench Press (Moderate-Heavy)

-Rest 1:30-

12-16 Seated DB Rear Delt Fly (Moderate)

-Rest :30-

Max Set Band Pull-Aparts

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

Max Set Bar Dips (Minimum 8)

-Rest :30-

Max Set DB Push-Ups (Minimum 8)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | If you cannot hit the minimum reps on the bar dips or the push-ups, take a :15 break and keep chipping away until you complete 8 reps. Remember that for the close-grip bench press, we want to target the triceps more than the chest.