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CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (8 SETS
3 Tempo Bench Press (30X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. 8 sets is a lot, but it’s only sets of 3. This is your final week of WORK before we test our 3RMs next week. Make this session count, and start coming up with your goal for next week!

Bodybuilding

Metcon (Checkmark)

1.) 2 SETS

Max Reps Bench Press*

-Rest 2:00 b/t Sets-

(No Measure)

*These are meant to be performed as “”Back-Off”” sets following the 8×3 we just completed in the FLEX STRENGTH section of today’s programming. Take approximately 20% off what you used for the heavy 5’s and hit two MAX sets here.

2.) 3-4 SETS

8-12 Neutral Grip Incline DB Bench Press (Heavy)

-Rest 1:30-

12-16 Bent Over DB (OR Low Cable) Row (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 2 SETS

6-8 Weighted Bar Dip (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2 SETS

Max Set Bodyweight Bar Dips (Minimum 8)

-Rest 1:30 b/t Sets-

(No Measure)

3.) EMOM x 8 MINUTES

MIN1 – Max Set Deficit Push-Ups

MIN 2 – Max Set Inverted Rows

(No Measure)
Goal: RPE 9 | This is your last shot at this session, so make it your best! Maximize every last rep on those back-off sets. If you can hit this session with a spotter, great! Crush those bodyweight dips—this is one of the finishers for this cycle’s upper body push/pull work.