Announcements

CrossFit Mettle and Honor – NC FLEX

Functional Strength

Slight Incline Barbell Tempo Bench (20X0) (Weight)

8-6-6-4-4

-Rest 2:00 b/t Sets-

(Score is Weight)

GOAL: RPE 10 | The second to last week of this cycle means we are dropping the pre-exhaust sets and the tempo. No excuses not to go heavy. LET’S GO! A slight incline means 15 degrees if you have an adjustable bench or one plate under the bench if you only have access to a flat bench. Tempo and mechanics are key here.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-12 Pronating DB Bench Press (Mod-Heavy)

-Rest 1:30-

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

-Rest 1:30 b/t Sets-

*After the FOURTH and LAST SET, drop some weight on the chest fly and go to failure, then drop some more weight and go until failure AGAIN.

2.) 3 SETS

Max Rep Pull-Ups (Use a band if you cannot get at least 6 reps)

-Rest :10-

8-10 Supinated Barbell Bent Over Row (Mod-Heavy)

-Rest :10-

12 Chest Supported DB (or Low Cable) Row (Mod)

-Rest 2:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Really strong effort here, building off the prior weeks. This is the last time you will see this bodybuilding piece for this cycle. For the rows, think of squeezing your lats so that your elbows can meet behind your back. Enjoy!

Extra Credit

4 SETS  (Checkmark)

6-8 1.5 Reps DB Lateral Raise

-Rest :10-

10-12 Full Reps DB Lateral Raises

-Rest :10-

25-30 Top Partial Reps DB Lateral Raises

– Rest 2:00 b/t Sets-

(No Measure)

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