CrossFit Mettle and Honor – NC FLEX

Strength

10 SETS (Weight)

6 Tempo Close-Grip Bench Press (30X0)

-Rest 1:00-

6 Barbell Curl (Light-Moderate)

-Rest 1:00 b/t Sets-

(Score is Weight on Bench)

GOAL: RPE 9 | Final week of our 6-week accumulation cycle. We’ve worked hard to adapt to this type of volume. Finish strong here, and if you can, work with a partner to get a spot on the bench press and make sure you are skirting with failure on those last few sets.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

8-12 DB Lateral Raises (Moderate)

-Rest :10-

15 Front Plate Raises (Light-Mod)

-Rest :10-

15 DB Lateral Raises (Light)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

10-12 Bar Dips

-Rest :10-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 10 | I am going to miss this shoulder tri-set now that this cycle is coming to a close. The burn is so good, and the pump is so real. Maybe we will bring this back later this year. For now, finish strong, and don’t leave a single rep on the table.