NC FLEX – Fri, Oct 13

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Weighted Pull-ups (8-6-6-4-4-2)

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 7 | Build off the weight you hit last week. Use bands if you need them.


Metcon (Checkmark)

1.) 4 SETS

Max Dumbbell Push-ups

-Rest 1:00-

10-12 Tempo DB Bench Press (Mod-Heavy)

-Rest 2:00 b/t Sets-

*After the FOURTH and LAST SET, drop some weight and the tempo on the DB Bench Press and go to failure, then drop some more weight and go to failure AGAIN.

2.) 3 SETS

Max Set Chin-ups

-Rest :10-

8-12 Barbell Bicep Curl (Moderate)

-Rest :10-

8-12 Incline DB Hammer Curl (Light-Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Another tough Push/Pull here with more of a focus on the biceps for the pull portion. For the final drop set on the DB Bench, it is ok to drop the tempo and just rep out to failure. You’ll need to size up on shirt size after this one. Enjoy.

Extra Credit

4 SETS (Checkmark)

15-20 Lateral Raises

-Rest 1:00-

15 DB (or Cable) Rear Delt Flys

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: Delts need tons of volume to grow. Squeeze this in if you have the time to spare.