Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

ON A 5:00 RUNNING CLOCK…

100m Jog

25’ High Kicks

25’ Walking Samson Stretches

25’ Bear Crawls

25’ Bunny Hops

25’ High Knees

25’ Butt Kickers

25’ Up-Down Broad Jumps

100m Jog

*Take a short break then transition to…

FOR TIME (RPE 8)*

400m Run

*This is meant to act as a time trial for the interval workout. You should be able to comfortably hold b/t 1:45-2:00 while fresh. If unable to hit that range consider adjusting the distance of the run down!

Strength – All

Power Clean (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)

Week 6 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

400m Run

Max Power Cleans* w/ Time Remaining…

-Rest 1:00 b/t Sets-

*SET 1 – (135/95)

SET 2 – (155/105)

SET 3 – (185/135)

SET 4 – (205/145)

(Score is Total Reps of Cleans)

KG BB1: (60/42.5)

KG BB2: (70/47.5)

KG BB3: (85/60)

KG BB4: (90/65)

Workout – Fitness

Metcon (AMRAP – Reps)

EVERY 3:00 x 4 SETS

400m Run

Max Power Cleans* w/ Time Remaining…

-Rest 1:00 b/t Sets-

*SET 1 – (95/65)

SET 2 – (115/75)

SET 3 – (135/95)

SET 4 – (155/105)

(Score is Total Reps of Cleans)

KG BB1: (42.5/30)

KG BB2: (52.5/35)

KG BB3: (60/42.5)

KG BB4: (70/47.5)