Announcements

“Do…or do not. There is no try.” ~ Yoda

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 6 MINUTES (or 2 Rounds)

MIN 1 – :30 Row + 5 Good Mornings

MIN 2 – :30 Row + 10 Alt. Pike Shoulder Taps

MIN 3 – :30 Row + 5/5 DB Seated Strict Press*

*Switch to SA Push Press in 2nd Round

Into…

1-2 ROUNDS (time permitting)

5 PVC Pass Thrus or Around the Worlds

5 Snatch Grip Deadlifts

5 PVC Behind the Neck Snatch Grip Strict and/or Push Press

5 Hand Release Push-Ups

Strength – All

Metcon (Weight)

EVERY 1:30 x 6 SETS*

1 High Hang Power Snatch

+

1 Hang Power Snatch

+

1 Power Snatch

*Start Light-Moderate and build to Moderate.

Week 6 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

FOR TIME

40-30-20

Alt. DB Power Snatch (50/35)

20-20-20

Handstand Push-Ups*

40-30-20

Cal Row**

*Option for Strict HS Push-Ups

**Alt. Cals 35-25-15

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness

Metcon (Time)

FOR TIME

40-30-20

Alt. DB Power Snatch (35/20)

20-20-20

Hand Release Push-Ups*

30-20-10

Cal Row**

*Option for Seated DB Strict Press or Pike Push-Ups

**Alt Cals 25-15-10

(Score is Time)

KG BB: (35/25)