CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (4-8 SETS
3 Weighted Pull-ups (20X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-15 Pronated-Grip DB Bent Over Row (Moderate-Heavy)

-Rest 1:30-

12-16 DB Pronating Chest Press

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 Single Arm KB Chest Press (Moderate)

-Rest 1:30-

Max Reps Banded (OR Cable) Lat Pull Down

-Rest 1:30 b/t Sets-

(No Measure)

3.) Every 2:30 for 4 SETS

Max Set DB Squeeze Press (Moderate)

Max Set Ring Rows

4.) 3 SETS

15-20 DB (Or Cable) Chest Flys (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Last time hitting this combo this cycle. This type of session is a great primer for the volume-biased cycle that is coming up next.