CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

6 Cat Cow

6 Groiners + ½ Split

10 PVC Pass Throughs

10 Snatch Grip BTN Strict Press

Into…

1 ROUND

6 Slow Arm haulers

6 Bootstrappers

10 PVC Cuban Press

10 Power Snatch Balance

Into…

6 Snatch Deadlifts

6 Hang Muscle Snatch

10 V-Ups

10 Scap Pull-Ups + 10 Kip Swings

Strength – All

Snatch (5×3*)

*Goal is 60-70% or Moderate. Option for Squat or Power. Does not need to be TNG.

(Score is Weight)

Week 2 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Power Snatch (115/75)

Toes to Bar

(Score is Rounds + Reps)

KG BB: (52.5/35)

Workout – Fitness

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

2-4-6-and so on…

Power Snatch (75/55)

Toes to Something

(Score is Rounds + Reps)

KG BB: (35/25)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Couch Stretch

10/10 Seated Single Leg Lifts

10 Seated Double Leg Lifts

-Rest as Needed b/t Sets-

(No Measure)