CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (EASY FLOW)

10 Forward Arm Circles

10 Backwards Arm Circles

5/5 Moose Antlers

10 Alt. Groiners w/hip circles

10 Alt. Step-Overs

10 Kang Squats

Into…

AMRAP x 4 MINUTES

4 Low Landing Box Jumps

4 Empty BB Clean Deadlifts

4 Empty BB Strict Press Up & Overs*

*1 Rep = 1 Front Rack Strict Press + 1 Behind the Neck Strict Press

Strength – All

Clean and Jerk (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

6 ROUNDS FOR TIME (Time)

5 Power Clean & Jerks (155/105)

10 Box Jump Overs (24/20)

(Score is Time)

KG BB: (70/47.5)

Workout – Fitness

6 ROUNDS FOR TIME (Time)

5 Power Clean & Jerks (115/75)

10 Box Jump Overs (20)

(Score is Time)

KG BB: (52.5/35)

Optional Cool Down – All

2 SETS FOR QUALITY (No Measure)

10 SLOW Alt. Scorpions

15 Tib Raises

12 Alt. 90-90 Hip Rotations

-Rest as Needed b/t Sets-

(No Measure)