CrossFit Mettle and Honor – NC FLEX

Strength

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 5 of 6 for this cycle, which means it’s the last time you will see this combo. For the last two weeks, we tried to squeeze an extra rep or two for the set of 6. This week, let’s see how many extra reps we can squeeze out for the set of 12. Go for broke here! The cycle is almost over!

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 | Last time hitting this combo. The chest fly is one of my favorite chest movements. You can get so much more out of this by spending an extra second really SQUEEZING the pecs at the top of each rep. Finish strong here. LET’S GO!