CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

:45 Cal Bike

10 Burpees

8 Ring Rows

6 Scap Pull-Ups

4 Kip Swings

Into…

2 ROUNDS*

5 Snatch Grip Deadlifts

5 Above the Knee High Pulls**

5 ATK Muscle Snatch**

5 ATK Power Snatch**

*RND 1 w/ PVC. RND 2 w/ BB.

**Option to take BB from Below the Knee position in 2nd round.

Strength – All

Power Snatch (EMOM x 10 MINUTES
2 Power Snatch*)

*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.

Week 5 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Time)

5 ROUNDS FOR TIME

4 Bar Muscle-Ups

6 Hang Power Snatches (115/75)

12/10 Cal Bike

2 Bar Muscle-Ups

3 Hang Power Snatches

(Score is Time)

KG BB: (52.5/35)

Workout – Fitness

Metcon (Time)

5 ROUNDS FOR TIME

4 Pull-Ups

6 Hang Power Snatches (95/65)

10/8 Cal Bike

4 Pull-Ups

3 Hang Power Snatches

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

FOR RECOVERY (No Measure)

6:00 of Yoga Flow…

Suggested Flow:

1:00 Pigeon (R)

1:00 Dragon (R)

1:00 Pigeon (L)

1:00 Dragon (L)

1:00 Frog Stretch

1:00 Rebound

(No Measure)