CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 7 MINUTES

30 Single Unders*

5 Tuck Rocks + 5 Hollow Rocks

10 Good Mornings

5 Below the Knee Deadlifts + 5 Deadlifts

10 Kip Swings

*At the 4:00 mark switch to 15 Double Unders/Double Under attempts

Strength – All

Deadlift (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 – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 TNG Deadlift (Athlete Choice)*

5 Toes to Bar

15 Double Unders

-Rest 1:00 b/t Rounds-

*Options for Deadlift…

(225/155)

(255/175)

(275/185)

(Score is Total Rounds + Reps)

KG BB1: (100/70)

KG BB2: (115/79)

KG BB3: (125/85)

Workout – Fitness

Metcon (AMRAP – Rounds and Reps)

5 SETS

AMRAP x 3 MINUTES

3 TNG Deadlift (Athlete Choice)*

5 Hanging Knee Raise

25 Single Unders

-Rest 1:00 b/t Rounds-

*Options for Deadlift…

(155/105)

(175/115)

(185/135)

(Score is Total Rounds + Reps)

KG BB1: (70/47.5)

KG BB2: (79/52.5)

KG BB3: (85/60)

Extra Credit Murph Prep – Day 2

Metcon (No Measure)

CONDITIONING + STRENGTH

800m Run

Into…

10 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Earlier this week we saw 1.5 miles of running and half the volume of our bodyweight movements for Murph. Today we put those two together to tackle “”Half Murph.”” This is meant to begin dipping the toes into the volume pool and get a feel for how the combo of everything will tax the body. Goal is to keep your 800m Runs a bit faster than earlier this week and to time your rounds of BW movements to get a rough estimate of fade and how long another 10 would potentially take.

(No Measure)