CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Step Overs

5 BB Deadlift

10 Elbow Punches

10 Scap Pull-Ups

Into…

1 ROUND

5 Tucks Jumps

5 High Hang Muscle Clean

10 Air Squats

8 Small Kip Swings

Into…

1 ROUNDS

6 Box Jump Overs

5 High Hang Muscle Clean

5 Front Squats

6 Medium Kip Swings

Strength – All

EMOM x 6 MINUTES* (Weight)

1 Hang Power Clean

+

1 Squat Clean**

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

**Option for Power Clean

(Score is Weight)

Week 7 of 8 Oly Cycle

Workout – Performance

“SUPERSONIC” (Time)

20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (90/65)

Workout – Fitness

“SUPERSONIC (FITNESS)” (Time)

20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*

*Option for Jumping C2B Pull-Ups

(Score is Time)

KG BB: (65/45)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

:30 Prayer/Lat Stretch on Box

20 Banded Ws

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)