NC FLEX – Wed, Mar 6

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 8 | I freaking love this shoulder session. If you have tight hamstrings and can’t quite sit up straight on the Z-press, you can opt for sitting on a plate. For the prone YTAs, remember to hold a slight pause at the top of each Y, T, and A. If it burns after just a few reps, you are doing it right.


Metcon (Checkmark)

1.) 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.) 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. This one is coming back from week 2, and we will see it again in week 6. Rest day tomorrow can’t come soon enough.