Announcements
Invite friends and family this Saturday for our 8-year anniversary! Have them sign up for free here: https://bit.ly/FREETRIAL23
CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
EMOM x 4 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Bike (RPM 50-60)
MIN 2 – Bike (RPM 55-65)
MIN 3 – Bike (RPM 60-70)
MIN 4 – Bike Workout Pace
Into…
2 ROUNDS
5 PVC Pass Thrus
5 PVC Snatch Deadlift + Upright Row
5 PVC Scarecrow Snatch
5 Burpees
Strength – Performance
High-Hang Snatch (1.) High Hang Squat Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%))
*Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.
(Score is Weight)
-Short Rest b/t P1 & P2-
Metcon (Weight)
2.) Above the Knee Hang Pulls
3×5 (70%)
(Score is Weight)
Week 2 of 8 Oly Cycle
Strength – Fitness
High-Hang Snatch (1.) High Hang Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%))
*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.
(Score is Weight)
-Short Rest b/t P1 & P2-
Metcon (Weight)
2.) Above the Knee Hang Pulls
3×5 (70%)
(Score is Weight)
Week 2 of 8 Oly Cycle
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
15/12 Cal Bike
6 Renegade Row + Power Clean (50/35)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
KG DB: (22.5/15)
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12/10 Cal Bike
6 Renegade Row + Power Clean (35/20)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
KG DB: (15/10)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 8/8 SA DB Upright Rows
MIN 2 – :45 Hollow Hold
MIN 3 – :45 EZ Bike
(No Measure)