CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

3 ROUNDS

1:00 Bike → :45 Bike → :30 Bike*

5/5 DB Windmills

10 Alt. Lunges w/PVC Pass Thru

5 Jumping Air Squats w/PVC Overhead

*As the Bike time decreases, let’s increase the RPM!

Strength – All

Power Snatch (8-6-4-8-6-4*)

*Start Light-Mod and build to Moderate-Heavy. The second wave of 8-6-4 should be heavier than the first.

(Score is Weight)

Week 4 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 20/15 Cal Bike

MIN 2 – 1 Power Snatch (Mod-Heavy)*

*Athlete chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Score is the combined total weight of all successful lifts.

(Score is Total Weight)

Workout – Fitness

Metcon (Weight)

EMOM x 12 MINUTE

MIN 1 – 15/12 Cal Bike

MIN 2 – 2 Power Snatch (Mod)*

*Athlete chooses Moderate loading to start. Reps do not need to be TNG. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lifts. Score is the combined total weight of all successful lifts.

(Score is Total Weight)