CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (5 SETS
5 Tempo Bench Press (30X0))

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 2 of 6. We want to go a little heavier on these than we did last week. The tempo and rep scheme stay the same, but you should be able to do just a little bit more.

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 every time you break.

(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 | The 10-25 set here is such a fun, unique way to get a killer pump and accumulate some quality reps in a relatively short period of time. Keep track of how you break up the 25 reps to get the work done because we will see this 2 more times this cycle and the goal is to get the work done in fewer sets in the following weeks.