CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

ON A 3:00 RUNNING CLOCK…

50m Group Run then into…

AMRAP in Remaining Time:

5 PVC Passes

5 PVC Good Mornings

10 Jumping Jacks

Immediately Into…

3 SETS FOR QUALITY

3 Hang Muscle Snatch

3 Behind the Neck Strict Press

:15 OH Hold

-Quick Rest b/t Sets-

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 3 Hang Power Snatches

MIN 2 – 3 Strict Pull-Ups + 3 Kipping Pull-Ups

*Increase weight as needed, building to a Moderate weight. Snatch Application Day.

Week 2 of 4

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

5 Hang Power Snatches (95/65)|(65/45)

10 Pull-Ups

15 Box Jumps (24/20)

-Rest 2:00-

AMRAP x 5 MINUTES

3 Hang Power Snatches (Athlete Choice)*

5 Pull-Ups

7 Box Jump Overs

*Must be unbroken. Athlete Choice on loading.

(Score is Total Rounds + Reps)

KG BB: (42.5/30)|(30/20)

Partner Workout Option

Metcon (AMRAP – Reps)

IN TEAMS OF 2…

AMRAP x 12 MINUTES*

12 Box Jump Overs (24/20)

8 Pull-Ups

-Rest 2:00-

AMRAP x 6 MINUTES

6 Box Jump Overs

4 Pull-Ups

*P1 Completes One Full Round, While P2 Completes Max Reps of Hang Power Snatch (Athlete Choice). After P1 Completes One Round, Partners Will Switch.

**Must be unbroken. Athlete Choice on loading.

(Score is Total Reps of Hang Power Snatch)