CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Bike – Legs Only + :30 Bike – Arms Only

10 PVC Pass Through

8 PVC Behind The Neck Push Press

6 Tempo Air Squats (32×1)

4 Alt. Groiners

into…

2 ROUNDS

10/8 Cal Bike (:45 CAP)

10 PVC Pass Through Alt. Lunges

8 PVC High Hang Muscle Snatches

6 PVC Snatch Balances

4 Alt. Scorpion Stretch

Strength – All

EMOM x 6 MINUTES* (Weight)

1 Hang Power Snatch

+

1 Squat Snatch**

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

**Option for Power Snatch.

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout – Performance

AMRAP x 15 MINUTES* (AMRAP – Rounds and Reps)

10/8 Cal Bike

2 Hang Squat Snatch (135/95)

*Add 1 Hang Squat Snatches after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.

(Score is Rounds + Reps)

KG BB: (60/42.5)

Workout – Fitness

AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)

10/8 Cal Bike

4 Hang Power Snatch (95/65)

*Add 1 Hang Power Snatches after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.

(Score is Rounds + Reps)

KG BB: (42.5/30)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold

MIN 2 – :50 Deadbug or Hollow Hold

MIN 3 – :50 EZ Bike

(No Measure)