CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES (:35 ON / :25 OFF)

MIN 1 – WB Air Squats / WB Shots

MIN 2 – Inchworms + Push-Ups

MIN 3 – Pike to Updog

MIN 4 – BB Strict Press / Push Press

Strength – All

EMOM x 6 MINUTES* (Weight)

1 Push Jerk

+

1 Split Jerk

*Start Light and build to Moderate. This is a Deload Week.

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout – Performance

EMOM UNTIL COMPLETION* (Time)

Rotate the below movements until 150 Wall Balls have been completed…

MIN 1 – 2 Wall Walks + 8 Push Press (95/65)

MIN 2 – Max Wall Balls (20/14)

MIN 3 – Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

(Score is Total Time)

KG BB: (42.5/30)

KG WB: (9/6)

Workout – Fitness

EMOM UNTIL COMPLETION* (Time)

Rotate the below movements until 125 Wall Balls have been completed…

MIN 1 – 2 Half Wall Walks + 8 Push Press (65/45)

MIN 2 – Max Wall Balls (14/10)

MIN 3 – Rest

*If not complete in 7 sets each remaining WB is :01 added to the time of 20:00. Ex: 23 WB not completed, total time would be 20:23.

(Score is Total Time)

KG BB: (30/20)

KG WB: (6/5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 Up Dog to Down Dog

1:00/1:00 Empty Barbell Quad Smash

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)