CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

8-12 DB Z-Press (20X0)

-Rest 1:30-

12-15 DB (or Cable) Lateral Raise* (Moderate)

-Rest :30-

8 Prone Incline YTAs (Light)

*On the final set of the DB lateral raise, take the set to failure. Then grab a lighter weight and take a set to failure again for a drop set.

-Rest 1:30 b/t Sets-

(Score is Weight)

GOAL: RPE 8 | Another tough shoulder session here. If you have tight hamstrings and can’t quite sit up straight on the Z-press, you can opt for sitting on a plate. The goal is straight legs and an upright torso.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

8 Strict Press into 8 Push Press (Heavy)

-Rest 1:00-

DB Front Raise (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

12-16 Bar Dips

-Rest 1:00-

16 Single KB Horn Curls

-Rest 1:00 b/t Sets-

(No Measure)

3.) 3 SETS

Max Banded (or Cable) Tricep Push Down (Moderate)

-Rest 1:00-

12 Incline Supinated Grip DB Curls (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

GOAL: RPE 9 | Shoulders & Arms is easily turning into my favorite day of the week this cycle. Take these pieces as close to failure as you can. We have a hard-earned rest day tomorrow.