CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Alt. Groiners

5 Empty Barbell Cuban Presses

5/5 Barbell RDLs

Into…

2-3 ROUNDS

10 Empty Barbell Strict Presses

5 Air Squats + 5 Squat Jumps

20 Mountain Climbers

Strength – All

Clean and Jerk (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk)

(Score is Weight)

Week 1 of 8 Oly Cycle

Workout – Performance

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

“GRACE (FITNESS)” (Time)

FOR TIME
30 Clean & Jerks (95/65)

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roller Pec Stretch*

10 SLOW Arm Haulers

:30/:30 Pec Smash w/Lacrosse or Tennis Ball

*Position the foam roller along the length of your spine. Hold onto a PVC pipe and raise arms over your head as far as possible. Keep the arms straight and core braced.

-Rest as Needed b/t Sets-

(No Measure)