CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (10-8-6
Bench Press (Fat Gripz Optional))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 3 of 6. Build off the loading you used in week 1. We still want this to be a primer for what’s coming up in the BODYBUILDING section, but let’s build to something tough for the final set of 6. This is how we maintain a high level of strength as we focus on hypertrophy.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

12-16 DB Bench Press (Moderate)

-Rest :10-

12-16 Incline DB Bench Press (Moderate)

-Rest :10-

Max Reps Bar Dips (minimum 8 reps)

-Rest :10-

Max Reps DB Push-ups (minimum 8 reps)

-Rest :10-

16-20 DB (OR Cable Machine) Chest Flys (Light)

-Rest 4:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12/12 Single-Arm DB Tricep Extension (Moderate)

-Rest 1:00-

12-16 Barbell Skull Crusher (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | The second time seeing these GIANT sets this cycle. You should have a better idea of the appropriate weights to use this time around. Remember—the total volume adds up here fast. The best way to build on this from past weeks is to use the same weight and try to squeeze out 1-2 extra reps per movement.