CrossFit Mettle and Honor – NC FLEX

Strength

3-4 SETS (Weight)

6+ Weighted Dips (Heavy)

-Rest :10-

12 Slight Incline DB Chest Press (Moderate)

-Rest :10-

25 DB (or Cable) Chest Fly (Light-Moderate)

-Rest 3:00 b/t Sets-

(Score is Weight on Dips)
GOAL: RPE 9 | Week 4 of 6. We are back hitting the same combo we hit in Week 2. Remember, we are focusing on progressive overload through VOLUME this cycle. If you did three SETS last time, go for a fourth. If you did four SETS last time, try to squeeze out an extra rep or two on the slight incline bench press.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Set DB Floor Press (Moderate)

-Rest :30-

500 Meter Row (Moderate Descending Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

Max Set Single DB Skull Crusher

-Rest :30-

250 Meter Row (Fast Descending Pace)

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

12-15 DB Overhead Tricep Extension (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Revisiting this conditioning piece from Week 2 with slightly different movements. Start the rowing intervals at a moderate pace and work towards a challenging row by the end of each set. We will see this one final time in week 6.