CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Around the Worlds

10 Bootstrappers

5 Push-Up to Pike

5/5 Jumping Lunges

Into…

1 ROUND

10 PVC Pass Throughs

10 Cossack Squats

10 Arm Haulers

10 Box Step-Ups

Into…

1 ROUND

5 PVC Cuban Press

10 Overhead Squats

10 Jumping Air Squats

10 Box Jumps

Strength – All

Snatch (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Snatch)

(Score is Weight)

Week 6 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

FOR TIME (Time)

12-9-6-3

Box Jumps (30/24)

4-3-2-1

Squat Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

Workout – Fitness

FOR TIME (Time)

12-9-6-3

Box Jumps (24/20)

6-4-3-2

Power Snatch*

*Perform at 85% of Heavy 1-Rep

(Score is Time)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 SLOW Arm Haulers

10 Alt. Plate Around the Worlds

1:00 Thoracic Spine Foam Roll

-Rest as Needed b/t Sets-

(No Measure)