CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 4 MINUTES

6/4 Cal Bike

8 BB Good Mornings

4 High Hang High Pulls

8 Alt. Elbow Punches

4 Strict Press

Into…

AMRAP x 4 MINUTES

6/4 Cal Bike

8 Clean Deadlifts

4 High Hang Muscle Cleans

8 Back Rack Alt. Elbow Punches

4 Push Press

Strength – All

Clean and Jerk (3-3-3-2-2-1-1*)

*Option for Squat or Power. Sets of 3 in 60-70% range. Sets of 2 in 70-80% range. Sets of 1 in 80-90+% range. Across the next 6 weeks, we will build and retest a heavy single.

(Score is Weight)

Week 1 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – 15/12 Cal Bike

MIN 2 – Max Cleans (225/155)*

MIN 3 – Rest

*Option for Power or Squat.

(Score is Total Clean Reps)

KG BB: (100/70)

Workout – Fitness

EMOM x 12 MINUTES (AMRAP – Reps)

MIN 1 – 12/10 Cal Bike

MIN 2 – Max Cleans (155/105)*

MIN 3 – Rest

*Option for Power or Squat.

(Score is Total Clean Reps)

KG BB: (70/47.5)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

:30 Wrist Flexion Stretch (Palms Up)

1:00 Foam Roll

:30 Wrist Extension Stretch (Palms Down)

1:00 Foam Roll

-Rest as Needed b/t Sets-

(No Measure)