CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (3-4 SETS
3/7 Method Bench Press* (Fat Gripz Optional))

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The 3/7 sets are back! Can you complete the full set with a heavier weight than Week 2? Just make sure you don’t bounce the bar off your chest or let your hips come off the bench. We want a TOUGH set that gets you close to failure but nothing sloppy.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Incline DB Bench (Heavy)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 3-4 SETS

Max Reps Bar Dips (Minimum 6)

-Rest 1:00-

20-24 Twist Press (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)

3.) 3-4 SETS

3/7 Method* DB Skull Crusher (Moderate)

3/7 Method Sets = Perform a cluster set of 3, 4, 5, 6, and then 7 reps with :15 rest between each set.

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | I love this chest and tricep day to start the week. With the incline DB bench and then the twist press, we get to hit the upper and lower pectorals for a jam-packed chest day. Really focus on feeling the targeted muscles with every rep. Intentional reps are how we get big when training for hypertrophy!