CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
2 ROUNDS
10 Alt. Step-Ups
8 MB Front Squats
6 PVC Pass Throughs
4 PVC Hang High Pulls
into…
2 ROUNDS
10 Box Jumps
8 MB Thrusters
6 PVC Around The Worlds
4 PVC Muscle Snatches
Strength – Performance
Squat Snatch (1.) Squat Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%))
*Based off 1RM Snatch. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
Snatch Pull (2.) Snatch Pulls**
3×2 (110%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 6 of 8 Oly Cycle
Strength – Fitness
Power Snatch (1.) Power Snatch*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%))
*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 8-9.
(Score is Weight)
-Short Rest b/t P1 & P2-
Snatch Pull (2.) Snatch Pulls**
3×2 (110%))
**Based off 1RM Snatch. If no 1RM complete sets at RPE 10.
(Score is Weight)
Week 6 of 8 Oly Cycle
Workout – Performance
FOR TIME (Time)
60 Wall Balls (20/14)
40 Box Jumps (24/20)
20 Power Snatches (135/95)
(Score is Time)
KG WB: (9/6)
KG BB: (60/42.5)
Workout – Fitness
FOR TIME (Time)
60 Wall Balls (14/10)
40 Box Jumps (20)
20 Power Snatches (95/65)
(Score is Time)
KG WB: (6/5)
KG BB: (42.5/30)
Optional Cool Down
EMOM x 9 MINUTES (No Measure)
MIN 1 – :25/:25 Moose Antlers
MIN 2 – :50 90-90 Alt. Hip Rotations
MIN 3 – :25/:25 Lying Internal + External Shoulder Rotations*
*Lying on your back, extend arm out from shoulder then bend elbow to 90 degrees so hand is facing up. Keeping the elbow down, slowly lower the forearm forward then backwards. Option to add some LIGHT weight.
(No Measure)