NC FLEX – Wed, Mar 20

CrossFit Mettle and Honor – NC FLEX


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 7 | Take the intensity down a slight notch for today. We have two big testing days behind us and one more to go on the deadlift. Prioritize quality movement today and solid shoulder pump, but not too much else.


Metcon (Checkmark)

1.) 2-3 SETS

8 Strict Press into 8 Push Press (Heavy)

-Rest 1:00-

12 DB Front Raise (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 2-3 SETS

12-16 Bar Dips

-Rest 1:00-

16 Single KB Horn Curls

-Rest 1:00 b/t Sets-

(No Measure)

3.) 2-3 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 7 | You have the option of 2-3 sets on each of these supersets for shoulders and arms today. Take inventory of how you are feeling going into a rest day tomorrow and hit the work appropriately so that you have plenty left in the tank for one more 5RM test coming up.