CrossFit Mettle and Honor – NC FLEX

Strength

2-4 SETS (Weight)

8 DB Tempo Bench Press (30X0)

-Rest 1:30-

8 Tempo Chin-Up (30X0)

-Rest 1:30 b/t Sets-

(Score is Weight on DBs)
GOAL: RPE 6-9 | This week is a deload week before kicking off our next cycle on April 1. Use this week to take inventory of how your body is feeling and then pick the volume and RPE option that is most appropriate. Feeling good and want to keep the momentum going? Go for 4 sets and RPE 9. Want to get a pump in while giving your body a chance to recover? Go 2 sets and RPE 6.

Bodybuilding

Metcon (Checkmark)

1.) 2-3 SETS

10 Bar Dips

-Rest :10-

15/15 Single Arm DB Overhead Tricep Extensions (Light)

-Rest 1:30 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-15 DB (or Cable Chest) Fly (Mod)

-Rest :10-

12-15 DB Floor Press (Heavy)

-Rest 1:00 b/t Sts-

(No Measure)
GOAL: RPE 6-9 | Deload week doesn’t mean doing nothing. Work on quality movement here and really focus on activating the right muscle groups with every exercise. Enjoy!