CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (8 SETS
3 Tempo Bench Press (20X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5 of 6. Sets of 3 should allow for a slightly bigger jump this week. Take a chance, respect the tempo, and get it done!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Neutral Grip DB Bench Press (Heavy)

-Rest 1:30-

8-12/8-12 Single Arm DB Row (Moderate-Heavy)

-Rest 1:30 b/t Sets-

*On the last set of the DB Press, take the set to failure and then grab a lighter pair of DBs and go again. Then switch to a push-up and go to failure one last time.

(No Measure)

2.) 2-3 SETS

8-12 Incline DB Press (30X0)

-Rest 1:00-

Max Reps Close-Grip Chin-ups

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 SETS

16-20 DB (OR Cable) Chest Fly (Moderate)

-Rest 1:00-

Max Reps Banded Dante (Or Low Cable) Row

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | The FLEX STRENGTH piece today should take a little longer since it calls for eight sets. Prioritize accordingly here if you only have 60 minutes in the gym. Remember that you are much better off working out HARD for 45-60 minutes than giving a mediocre effort for 75 minutes plus.