CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

*GENERAL WARM-UP*

1 ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner + Twist

5/5 Split Squat

5 Squat + 5 Jumping Squat

5 Push Up to Down Dog

Into…

*SPECIFIC WARM-UP*

2 ROUNDS

10 WB Ground to OH

5 Hang Muscle Clean*

10 Elbow Punches

5 Front Squats

5 OH Press**

*2nd Round perform Hang Power Clean

**2nd Round perform Push Press

Strength – All

Clean and Jerk (ON A 25:00 RUNNING CLOCK…

Build to a 1-Rep Clean & Jerk)

(Score is Weight)

Week 6 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

FOR TIME (Time)

40 Wall Balls (20/14)

30 Power Cleans (135/95)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (9/6)

KG BB: (60/42.5)

Workout – Fitness

FOR TIME (Time)

40 Wall Balls (14/10)

30 Power Cleans (95/65)

20 Shoulder to Overhead

10 Thrusters

(Score is Time)

KG WB: (6/5)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

10 Alt. Bird Dogs

10 Cat/Cows

:30 Down Dog

1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)