CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

200m Run

10 Sumo Stance Good Morning

10 Air Squat

10 PVC Pass Through

200m Run

Into…

2 ROUNDS

5 Snatch Grip Deadlift

10 PVC Scarecrow Snatch

10 Behind the Neck PVC Press

10 PVC OH Squat

Strength – All

Snatch (3-3-3)

*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.

(Score is Weight)

Week 5 of 6

Strength | Olympic Lifting Cycle

Benchmark Workout – Performance

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
KG BB: (42.5/30)

Benchmark Workout – Fitness

NANCY (FITNESS) (Time)

5 ROUNDS FOR TIME

400m Run

15 Front Squats (95/65)

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10/10 Seated Single Leg Lifts

:30 Child’s Pose w/Lat Stretch

10 Seated Double Leg Lifts

30 Banded Tricep Extensions

-Rest as Needed b/t Sets-

(No Measure)