CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (5 SETS
5 Weighted Pull-ups (20X0)
)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. Build on the weight you used last week. Maintain the tempo and make sure the chin is getting over the bar every single rep. No cheating or kipping here.

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 | Push/Pull for a strong upper session here that hits a little bit of everything. For the single-arm KB chest press, make sure to start with your weaker arm. For the max set squeeze press, aim for at least 15 reps.