CrossFit Mettle and Honor – NC FLEX Functional Strength Push Press (7-7-7*) *Pausing Push Press Start Mod and Build to Mod-Heavy. Pause clearly for a :02 count in the bottom of the dip before continuing overhead. (Score is Weight) GOAL: RPE 8 | These are different. Taking the momentum out of the dip into drive. The dip and hold will fatigue the quads and force you to be much more explosive out of the bottom of the dip. Bodybuilding Metcon (Checkmark) 1.) FOR QUALITY* 15-12-9-6-3 DB Incline Bench Press (Heavy) Plate Front Raises *After each full set, complete a 1:00 Plate Overhead Hold. No additional rest b/t sets. (No Measure) GOAL: RPE 7 | Upper Body 2.) 3 SETS FOR QUALITY EZ Bar Curl 21s… 7 Reps Full Curl 7 Reps Half Curl…top down 7 Reps Half Curl…bottom up *Use a moderate weight that you can complete all 21 reps...
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