CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6 Slight Incline Tempo Bench Press (30X0)

-Rest :10-

12 Bar Dips

-Rest :10-

25 Pronating DB Bench Press (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Week 1 of 6 for this new cycle. Use this week to feel out the movements and find the appropriate load that takes each movement pretty close to failure but also allows you to hit the prescribed reps. If you can’t quite hit 12 bar dips, use a band or even break those 12 reps up into two sets. For the pronating DB bench, you want to rotate the wrist as you press. Enjoy!

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

12-16 Incline DB (or Cable) Chest Fly

-Rest 1:00-

16-20 DB Skull Crushers (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3 SETS

12/12 Single-Arm DB Overhead Tricep Extensions (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

Max Set Banded (or Cable) Tricep Pushdown

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Finishing a jam-packed chest and tricep day with some slightly less taxing movements that still pack a punch. The pump is going to be real after this one. Enjoy!