CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 1 of 6. We are going to see this wave-loading scheme two more times this cycle. The goal today is to build to a moderate-heavy double on the first wave and then a heavy double that is well short of failure on the final set of the session.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Pronated Grip DB Bench Press (Heavy)

-Rest 1:30-

8-12 Barbell Bent Over Row (Heavy)

-Rest 1:30 b/t Sets-

(Score is Weight On Bench)

2.) 2-3 SETS

8-12 DB Romanian Deadlift (Moderate)

-Rest 1:30-

8-12/8-12 DB Bulgarian Split Squat (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | This cycle’s full-body split should allow you to hit each muscle group with a little bit more intensity. Now is your chance to take these movements closer to failure! Enjoy.