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CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (6 SETS
4 Tempo Bench Press (30X0))

-Rest 2:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Week 3 of 6. Take an aggressive jump this week as we transition from 5s to 4s. We still want tough, clean reps here, but go heavier.

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-10 Slight Incline DB Bench (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) EMOM x 12 MINUTES

MIN 1 – 8-10 Neutral Grip DB Bench (Moderate)

MIN 2 – Max Set Chin-ups

3.) 3 SETS

12-16 Weighted Bar Dip (Moderate)

-Rest 1:00-

12-16 Pendlay (OR Low Cable) Row (Moderate)

-Rest 1:00-

1:00 Max Reps Deficit Push-ups

-Rest 3:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | We’re back at it for the second time with this upper body blast. Push hard on the slight incline DB bench, aiming to bump up either weight or reps. If chin-ups aren’t progressing in the EMOM, stick with those DB rows to maximize the volume and pump. Enjoy!