CrossFit Mettle and Honor – NC FLEX

Strength

9-9-7-7-5-5 (Weight)

Tempo Bench Press (40X0)

-Rest 1:30-

Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 8 | Week 2 of 6 of our second accumulation cycle for this current phase. Build off the weights you used last week while maintaining the prescribed tempo.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12 Reps of 1+1/4 DB Bench (Moderate-Heavy)

-Rest 1:00-

16-20 Alternating Glute Bridge KB Floor Press (Moderate)

-Rest :30-

Max Reps Incline Push-ups

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

12-16 DB Squeeze Press (Moderate)

-Rest :30-

12 Single DB Straight Arm Pullover (Moderate)

-Rest :30-

Max Reps DB Tricep Extension( Light-Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Two mean tri-sets here to hit the chest and triceps hard to kick off the week. For the tricep extension, you want to set up on the floor, keep the core tight, have the DBs touch the ground, and then extend the elbow for every rep. Go to failure on those—it should light your arms up pretty good.