CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
1 ROUND
10 Air Squats
10 PVC Pass Thrus
10 Arm Haulers
15 Calf Raises
15 Tib Raises
Into…
1 ROUND
10 Alt. 90-90 Hip Rotations
10 PVC Snatch High Pulls
:30 Single Unders
Into…
1 ROUND
10 Drop Squats*
10 Scarecrow Snatches
:30 Double Under Practice
*Start on the toes, drop to Quarter Squat first round and each round of the WU, drop lower and lower!
Strength – Performance
Hang Snatch (1.) Hang Squat Snatch*
1×5 (60%)
1×3 (65%)
3×2 (70%))
*Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.
(Score is Weight)
-Short Rest b/t P1 & P2-
Snatch Pull (2.) Below the Knee Pulls**
3×5 (80%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.
(Score is Weight)
Week 3 of 8 Oly Cycle
Strength – Fitness
Hang Power Snatch (1.) Hang Power Snatch*
1×5 (60%)
1×3 (65%)
3×2 (70%))
*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 6-7.
(Score is Weight)
-Short Rest b/t P1 & P2-
Snatch Pull (2.) Below the Knee Pulls**
3×5 (80%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 8.
(Score is Weight)
Week 3 of 8 Oly Cycle
Workout – Performance
“FIRE & ICE” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (95/65)
*Complete 75 Double Unders after each set.
(Score is Time)
KG BB: (42.5/30)
Workout – Fitness
“FIRE & ICE (FITNESS)” (Time)
FOR TIME
18-15-12-9
Hang Power Snatch (65/45)*
*Complete 100 Single Unders after each set.
(Score is Time)
KG BB: (30/20)
Optional Cool Down
2-3 SETS FOR QUALITY (No Measure)
1:00/1:00 Lacrosse Ball Bottom Foot Smash
10 Banded Ws
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)