CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:30 Single Unders

10 PVC Pass Thrus

10 Snatch Grip PVC RDLs

10 Pike Shoulder Taps

6 Push-Ups to Pike

Into…

2 ROUNDS

:30 Double or Single Under Practice

7 Snatch Grip Deadlifts*

7 Snatch Grip Upright Rows*

7 Behind the Neck Push Press*

7 Hand Release Push-Ups

*Option for BB or PVC.

Strength – All

EMOM x 6 MINUTES (Weight)

1 Power Snatch*

+

2 Hang Power Snatches

*Start Light and build past Workout Weight.

(Score is Weight)

MID-YEAR CHALLENGE 24.1 (PERFORMANCE)

“THE CLIMB (PERFORMANCE)” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

50 Double Unders

10 Handstand Push-Ups

3 Power Snatches (115/75)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (52.5/35)

NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28).

MID-YEAR CHALLENGE 24.1 (FITNESS)

“THE CLIMB (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

100 Single Unders

10 Hand Release Push-Ups

3 Power Snatches (75/55)*

*Add 2 Reps of Snatches every round 3,5,7 and so on…

(Score is Rounds + Reps)

KG BB: (35/25)

NOTE — This is the first of (3) Mid-Year Challenge Workouts (6/14, 6/21, 6/28).

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)