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CrossFit Mettle and Honor – CrossFit

Suggested Warm-Up

Warm-Up (No Measure)

3:00 Bike (Increasing pace every :30)

Into…

2 ROUNDS

5/5 Moose Antlers

5/5 Groiner Twists

10 PVC Pass Throughs

3 PVC Snatch Deadlift

3 PVC Snatch Grip Press

3 PVC Snatch Grip Push Press

3 PVC Snatch Grip Push Jerk

5 Jumping Squats*

*Option for OHS or Jumping OHS

Strength – All

Snatch (ON A 10:00 RUNNING CLOCK…

Build to Workout Starting Weight for 1-Rep Power Snatch)

(Score is Weight)

Workout – Performance

EMOM x 14 MINUTES (Weight)

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

Workout – Fitness

EMOM x 14 MINUTES (Weight)

MIN 1 – 15/12 Cal Bike

MIN 2 – 1 Power Snatch*

*Start at a Light-Moderate Weight with the option to build in weight. If a lift is missed the athlete can attempt again until the minute is over or the lift is made.

(Score is Heaviest Snatch)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :50 Nasal Breathing EZ Bike

MIN 2 – :25/:25 Single Leg Glute Bridge-Up

MIN 3 – :50 Cat/Cow

(No Measure)