CrossFit Mettle and Honor – NC FLEX

Strength

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

Tempo Bench Press (30X0)

-Rest 1:30-

Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 8 | Week 3 of 6 of this second accumulation cycle for this current phase. For the next two weeks, we are moving to this 9-7-5 wave loading with a little faster tempo. This should start setting us up for that 5RM test in our final week. The goal here is to finish with a heavier set of 5 than what you’ve hit in the past two weeks!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Slight Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

Max Reps Inverted Row

-Rest 1:00-

12-16 Incline DB (or Cable) Chest Fly

*on your last set of the DB bench, go to failure, then immediately drop the weight and go again.

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

16-20 DB Skull Crushers (Moderate)

-Rest :10-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Good ol’ fashioned chest and tricep day back from week 1. Build on those weights or squeeze out one or two more reps per set. The pump is so good on this one!