CrossFit Mettle and Honor – NC FLEX

Strength

9-7-5 (Weight)

Tempo Bench Press (20X0)

-Rest 1:30-

Tempo Weighted Chin-up (20X0)

-Rest 1:30 b/t Sets-

(Score is Weight on Bench)
GOAL: RPE 9 | Week 5 of 6 of the second cycle for this current phase. We are doing a “”deload”” this week, but that really only applies to the volume. You should still push the load here and try to finish with a heavier 5 than last week. Next week, we test our 5RM!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS*

8-12 Slight Incline DB Bench (Moderate-Heavy)

-Rest 1:00-

Max Reps Inverted Row

-Rest 1:00-

12-16 Incline DB (or Cable) Chest Fly

*on your last set of the DB bench, go to failure, then immediately drop the weight and go again.

-Rest 2:00 b/t Sets-

(No Measure)

2.) 2 SETS

16-20 DB Skull Crushers (Moderate)

-Rest :10-

Max Set Banded (or Cable) Tricep Pushdown

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 8 | One last time for this chest and tricep day from weeks 1 and 3. There is still plenty of volume here, so feel free to scale back if you feel like your body needs it. For the slight incline DB bench, use a plate to raise the bench just a few inches off the ground, and think about squeezing your biceps together at the top to really target the upper pecs.