CrossFit Mettle and Honor – NC FLEX

Strength

Bench Press (6-4-2-6-4-2)

-Rest 3:00 b/t Sets-

(Score is Weight)

GOAL: RPE 9 | Week 5 of 6. This is your final week seeing this rep scheme. You know what to expect and what weights to hit. Make this a STRONG, quality session topping your previous numbers. In two weeks, we will test a 2RM. No sloppy reps, hips coming off the bench, or any bouncing the bar off your chest!

Bodybuilding

Metcon (Checkmark)

1.) 3-4 SETS

8-12 Pronated Grip DB Bench Press (Heavy)

-Rest 1:30-

8-12 Barbell Bent Over Row (Heavy)

-Rest 1:30 b/t Sets-

(Score is Weight On Bench)

2.) 2-3 SETS

8-12 DB Romanian Deadlift (Moderate)

-Rest 1:30-

8-12/8-12 DB Bulgarian Split Squat (Moderate)

-Rest 1:30 b/t Sets-

(No Measure)
GOAL: RPE 9 | One last time seeing this full-body session. If you can have a training partner spot you here, great. TAKE THESE SETS TO FAILURE! Remember—the last couple of reps is where the magic happens.