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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Run

Into…

2 ROUNDS

12 Med Ball Ground to OH

10 PVC Pass Through

8 Alt. Groiners

Into…

1-2 ROUNDS

5 PVC Snatch Deadlift

5 PVC High Hang Muscle Snatch

5 Med Ball Thruster → 5 Wall Balls to Target

IInto…

200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00)

Strength – Performance

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Squat Snatch

+

1 Snatch

+

1 Overhead Squat

*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Strength – Fitness

Metcon (Weight)

EVERY 1:30 x 5 SETS*

1 Hang Power Snatch

+

2 Power Snatches

*Start Light and build to Moderate.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 200m Run

MIN 2 – 1 Snatch (Athlete Choice, Heavy)*

MIN 3 – Max Wall Balls (20/14)

MIN 4 – Rest

*Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps of WB + Heaviest Weight)

KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 150m Run

MIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*

MIN 3 – Max Wall Balls (14/10)

MIN 4 – Rest

*Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep.

(Score is Total Reps WB + Heaviest Weight)

KG WB: (6/5)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY

1:00/1:00 Barbell Quad Smash

3-5 PVC Floor/Bench Pec Stretch w/:05 Hold*

*Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell.

(No Measure)