CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (4-8 SETS
3 Tempo Bench Press (20X0))

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 6 of 6. We will be testing our 3RM next week. This week, you have an option—you can use it as a deload week to prep for testing next week (perform 4 SETS). OR, you can do 8×3 again if you are feeling good and your recovery has been on point. Either way, we test next week!

Bodybuilding

Metcon (Checkmark)

1.) 1 SET

10-12 Slight Incline DB Bench Press (Heavy)

-Rest 3:00-

25* Slight Incline DB Bench Press (Heavy)

*The goal here is to establish your weight for this piece with a heavy set of 10-12 reps. This should take you pretty close to a 10RM effort. After you rest the 3:00, your goal is to now complete 25 additional reps with the same weight in as few sets as possible. You can only rest for 15 seconds between these sets.

(No Measure)

2.) 2-3 SETS

Max Reps Tempo Bar Dips (30X0)

-Rest 1:30-

12-15/12-15 Single Arm DB Row (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 2-3 SETS

12-15 DB Twist Press (Moderate)

-Rest 1:00-

Max Reps Banded (Or Cable) Straight Arm Lat Pulldown

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | One more time this cycle. By now, you should know what to expect with the 10/25 SET of slight incline DB Bench. Can you squeeze out the 25 reps in fewer sets? For the Bar Dips, make sure you are keeping in mind the tempo. Don’t get sloppy because we are at the end of the cycle. This is a great pump sesh! Enjoy!