CrossFit Mettle and Honor – NC FLEX

Strength

4-5 SETS (Weight)

8 Barbell Strict Press (Moderate-Heavy)

-Rest :30-

12 DB Z-Press (Moderate)

-Rest :30-

12-16 DB Lateral Raises* (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of lateral raises, lower the weight and perform another max set. Then grab a lighter pair of DBs and go again.

(Score is Weight on Strict Press)
GOAL: RPE 9 | Big boulder shoulder feel after this one. For the lateral raises, remember to finish the set with 2-4 reps that require a little swinging to get them up. You don’t want to be super strict on these. We want to flirt with failure to give those delts a nice pump!

Bodybuilding

Metcon (Checkmark)

1.) 3 SETS

Tempo Barbell Curl (30X0)

-Rest 1:00-

Max Reps Single KB Horn Curls* (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of KB Horn Curls, grab a lighter KB and go again. Then take 30 seconds rest and go to failure one more time.

(No Measure)

2.) 3 SETS

8-12 Weighted Bar Dips (Moderate)*

-Rest 1:00-

16-20 Rolling DB Tricep Extension (Moderate)

-Rest 1:30 b/t Sets-

*After the last set of bar dips, take 30 seconds rest, drop to body weight, and perform another max set. Then switch to close-grip push-ups and go to failure one last time.

(No Measure)
GOAL: RPE 9 | More drops sets to cap off a strong day 3 going into a well-deserved rest day. The whole point here is to push the limits and accumulate some very tough reps. Enjoy!