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 2 of 6. We want to hit the chest from all different angles here. Remember that on these 6-12-25 sets, you want to prioritize the volume. If you have to take a little bit of weight for later sets, do it. You should be getting close to failure but never falling short of the prescribed volume.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Set Incline Push-ups

-Rest :30-

500 Meter Row (Moderate Descending Pace)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

Max Set Single DB Close-Grip Push-ups

-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 | Expect some conditioning to sneak its way into the programming this week. Start the rowing intervals at a moderate pace and work towards a challenging row by the end of each set. The push-ups are there for the pump; the rowing is there for the engine. Enjoy!