NC FLEX – Wed, May 1 – CrossFit Mettle and Honor

CrossFit Mettle and Honor – NC FLEX

Strength

4 SETS (Weight)

6 Tempo Weighted Chin-Up (30X0)

-Rest :10-

12+ Tempo Deficit Pendlay Row (30X0)

-Rest :10-

25 Banded Dante (Or Low-Cable) Rows

-Rest 3:00 b/t Sets-

(Score is Weight on Chin-Up)
GOAL: RPE 9 | Back and biceps for Week 5 of 6 in this cycle. Maintain the same weights you have been using in past weeks, but blow past the 12 reps on the Pendlay row and go for broke every set. Can you get 15 reps? 18? It’s your last time seeing this combo. Make it count.

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Max Reps Pronated Grip Inverted Row

-Rest 1:00-

20-25 Banded (or Cable) Lat Pulldown (Moderate)

-Rest 1:00 b/t Sets-

(No Measure)

2.) 3 SETS

8 Seated DB Hammer Curl (Moderate-Heavy)

-Rest :10-

10 Tempo DB Zottman Curl (2121)

-Rest :10-

12 Supinated Incline DB Curls (Moderate)

-Rest 2:00 b/t Sets-

(No Measure)
GOAL: RPE 9 | Last time hitting this combo for this cycle. Really focus on the tempo and the different grips and angles on the bicep work. We want to hit the arms from all angles today.