CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (10-8-6-15+
Bench Press (Fat Gripz Optional)
)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 4 of 6. The perfect rep scheme for both strength and size does exist! The first three sets are done with gradually heavier weights and progressively fewer reps, and then you finish off with a high-rep pump set. This means the final set should be done with something slightly lighter than what you used for the set of 10. The goal is 15-20 reps on that final set.

Bodybuilding

Metcon (Checkmark)

1.) 4 SETS

8-10 Weighted Bar Dips (Heavy)

-Rest 2:00 b/t Sets-

(No Measure)

2.) 3-4 SETS

20-30 No Lockout DB Goblet Squats (Moderate)

-Rest 1:30-

8-12 DB Sumo Stance RDL (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)

3.) 3-4 SETS

12-16 Supinated-Grip Barbell Row (Moderate)

-Rest 1:30-

8-12 DB Incline Press (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | Another packed full-body session to start the week off strong. Make sure you are going HEAVY on the bar dips—there is no better full-ROM movement for the pecs and shoulders.