CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (6 SETS
4 Tempo Bench Press (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 4 of 6. Another week, another weight jump. One last week of 4s before making the transition to 8×3 next week. Get tough here! LET’S GO!

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 6×4 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 | We’re back for round two of this session, and it’s time to dial things up. Try to push the reps a bit higher than the first week or add a touch more weight. The goal on the bodyweight dips is still to max out—challenge yourself to beat your previous numbers!