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 9 | Week 3 of 6. Second time seeing this wave-loading scheme from Week 1. If you hit all your reps in week 1, the goal today is to build to end with a heavier double. If you came up short in week 1, reassess and make sure you hit all your reps and sets today. No matter what, no sloppy reps or bouncing the bar off your chest!

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 | I am loving this full-body split this cycle. Nothing ever feels too sore or too exhausted to hit it HARD. If you can have a training partner spot you here, great. TAKE THESE SETS TO FAILURE!