CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (10-8-6-15+
Bench Press (Fat Gripz Optional))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. This rep scheme is perfect for both strength and size! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. The goal is 15-20 reps on that final set. We’ll see this again in weeks 4 and 6!

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-10 Weighted Bar Dips (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

20-30 No Lockout DB Goblet Squats (Moderate)

-Rest 1:30-

8-12 DB Sumo Stance RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 3-4 SETS

12-16 Supinated-Grip Barbell Row (Moderate)

-Rest 1:30-

8-12 DB Incline Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Another full-body session to start the week off strong. The no-lockout goblet squats are so that you never take tension off the quads! For the barbell row, really squeeze the lats at the top of each rep!