CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (8-6-4
Bench Press (Fat Gripz Optional))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5 of 6. Final time seeing this primer piece this cycle. Let’s get to about 1-2 reps short of failure on the final set of four! Enjoy.

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 10 | The last time seeing this GIANT set this cycle. Remember—the total volume adds up here fast. Try to squeeze out a few extra reps for each exercise and keep those :10 rest periods short. It can be tempting to take some additional time between movements, but that defeats the purpose here. We want to stack these reps and get a massive pump!