NC FLEX – Mon, Nov 20

CrossFit Mettle and Honor – NC FLEX

Functional Strength

4 SETS (Weight)

8-12 Slight Incline DB Bench Press

-Rest 1:30-

8-12 Tempo Chin-up (30X0)

-Rest 1:30 b/t Sets

(Score is Weight)

GOAL: RPE 8 | Build off the loading and volume from last week. The incline should be 15 degrees if you have an adjustable bench, or you can prop up a flat bench using a single plate.


Metcon (Checkmark)

1.) 3 SETS

6 Weighted Bar Dips

-Rest :10-

12 Close-Grip Barbell Bench Press(Mod-Heavy)

-Rest :10-

25 Banded (or Cable) Tricep Extensions

-Rest 3:00 b/t Sets-

2.) 2 SETS

12-16 Pronating DB Bench Press (Moderate)

-Rest 1:30-

8-12 Single DB Pullover (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: RPE 9 | All push for today’s bodybuilding piece. Use a band for the bar dips if you cannot get 12 reps. This one will deliver a mean chest pump, and you will see this combo again two more times this cycle. LET’S GO!

Extra Credit

4 SETS (Checkmark)

15 Lateral Raises

-Rest :10-

Max Banded Pull-Aparts

-Rest 1:30 b/t Sets-

(No Measure)

GOAL: The shoulder pump is about to get so real. I hope you have time for the extra credit today. Enjoy.