CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Alt. Cossack Squats

8 Alt. Groiners + Twist

6 Bootstrappers

6 Alt. Samson Lunges

-Into-

AMRAP x 4 MINUTES

10 Up-Downs

10 Staggered Stance Air Squats*

8 Slow Air Squats

6 Jumping Air Squats

*Complete 5 reps w/ right foot forward, 5 w/ left foot forward.

Strength – All

Back Squat (1×5 @65%

1×5 @75%

1×5+ @85%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3 and so on…

Hang Squat Cleans (155/105)

2-4-6 and so on…

Up-Down Over Bar

(Score is Total Reps)

KG BB: (70/47.5)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3 and so on…

Hang Power Clean (115/75)

2-4-6 and so on…

Up-Down Over Bar

(Score is Total Reps)

KG BB: (52.5/35)

Extra Credit Murph Prep – Day 1

Metcon (No Measure)

CONDITIONING

3 SETS*

800m Run

-Rest 2:00 b/t Sets-

*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

(No Measure)

STRENGTH

FOR QUALITY*

50 Pull-Ups

100 Push-Ups***

150 Air Squats

*Partition any way to complete all 250 reps.

**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.

***Option to complete Knee Push-Ups or Push-Up to a Box.

(No Measure)