CrossFit Mettle and Honor – NC FLEX

Strength

Weighted Pull-ups (6 SETS
4 Weighted Pull-ups (20X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Shifting from sets of 5 to sets of 4 here. Add weight accordingly, but do not get sloppy. Chin has to get over the bar and no kipping. This might require a very small, incremental increase in weight from last week, but that is ok!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Bent Over Barbell Row (Moderate-Heavy)

-Rest 1:30-

8-12 Incline Barbell Bench (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the Barbell Row, take the set to failure, then take some weight off and go again. Then, take some additional weight off and go to failure one last time.

(No Measure)

2.) 2-3 SETS

12-16/12-16 Half-Kneeling Single-Arm Banded (Or Cable) Lat Pulldown (Heavy)

-Rest 1:30-

Max Reps DB Floor Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

8-12/8-12 Tempo Single Arm Landmine Row (30X0)

(Moderate)

-Rest 1:30-

16-20 Alternating Top Down DB Bench Press (Moderate-Heavy)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Use the rep ranges here to pick a weight you think is appropriate for 8 reps and then bear down and battle for 10 to 12 reps. This is why we are using rep ranges. How close to failure can you take these sets? Enjoy the pump! Make gains! LET’S GO!