CrossFit Mettle and Honor – CrossFit
Warm-Up
Warm-Up (No Measure)
AMRAP x 8 MINUTES
16 Jumping Jacks
8 Jefferson Curls
8 Alt. Elbow Punches
8 BW Drop Squats*
8 Alt. Groiners
*Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop, pull your thumbs up to your shoulders to mimic a Front Rack position.
Strength – Performance
Hang Clean (1.) Hang Squat Clean*
1×5 (60%)
1×3 (65%)
3×2 (70%))
*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 6-7.
(Score is Weight)
-Short Rest b/t P1 & P2-
Clean Pull (2.) Below the Knee Pulls**
3×5 (80%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8.
(Score is Weight)
Week 3 of 8 Oly Cycle
Strength – Fitness
Hang Clean (1.) Hang Clean*
1×5 (60%)
1×3 (65%)
3×2 (70%))
*Option for Squat or Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 6-7.
(Score is Weight)
-Short Rest b/t P1 & P2-
Clean Pull (2.) Below the Knee Pulls**
3×5 (80%))
**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 8.
(Score is Weight)
Week 3 of 8 Oly Cycle
Workout – Performance
Metcon (Time)
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(205/145)
(185/135)
(165/115)
(Score is Time)
Workout – Fitness
Metcon (Time)
FOR TIME
30 Hang Squat Cleans (Athlete Choice)*
*Weight Options:
(155/105)
(135/95)
(115/75)
**Option for receiving in ‘Deeper’ Power position if the full squat is not available.
(Score is Time)
Optional Cool Down
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – :45 Hollow or Tuck Hold
MIN 2 – :45 Alt. 90-90 Hip Rotations
MIN 3 – :45 Rebound Pose
(No Measure)