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CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (IN ABOUT 15-20 MINUTES…
Build to a 3-Rep Max Bench Press
)

(Score is Weight)

GOAL: RPE 10 | After six weeks of hard work, this is it—the first of three tests this week. Warm-up thoroughly and then build to find a 3-rep max. There isn’t a prescribed tempo, but be sure not to bounce the bar off the chest for it to count.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 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-

(No Measure)

2.) 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)

3.) EMOM x 12 Minutes

MIN 1 – 12-16 Cal Row

MIN 2 – 8 Strict Burpees
GOAL: RPE 7 | There is a little less volume today as we prioritize the 3RM tests this week. A new cycle starts next week with plenty of focus on volume, so approach this week accordingly and focus on the quality of movement over intensity.