CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

5 Burpees

6 Air Squats

7 Empty Bar Deadlifts

Into…

1-2 ROUNDS (Time Permitting)

7 Snatch Grip Deadlifts

7 Snatch High Pulls

7 Muscle Snatch

7 Behind the Neck Push Press (Shoulder Width Grip)

Strength

Snatch (EVERY 1:30 x 10 SETS
2 Snatches*)

*Start Moderate and build to something Heavy. Snatch can be either Squat or Power

(Score is Weight)

Week 7 of 9

Workout

Metcon (Time)

4 SETS

10 Deadlifts (115/75)|(75/55)

8 Hang Power Snatch

6 Shoulder to Overhead

4 Wall Walks

-Rest 1:00 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)|(35/25)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 4 — “Chad” Extra Credit

(No Measure)