CrossFit – Fri, Jul 28

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Throughs

8 PVC High Hang High Pulls

6 Bootstrap Squats

4 Inch Worms

into…

1 ROUND

10 PVC Around The Worlds

8 PVC Behind The Neck Push Press

6 Air Squats

4 Push-Ups to Pike

into…

1 ROUND

10 PVC Pass Through Lunges

8 PVC High Hang Muscle Snatches

6 PVC Overhead Squats

4 Hand Release Push-Ups to Pike

Strength – Performance

Squat Snatch (1.) Squat Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×3 (90%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Strength – Fitness

Power Snatch (1.) Power Snatch*

1×3 (70%)

1×2 (75%)

3×2 (80%))

*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 7-8.

(Score is Weight)

-Short Rest b/t P1 & P2-

Snatch Pull (2.) Snatch Pulls**

3×3 (90%))

**Based off 1RM Snatch. If no 1RM complete sets at RPE 9.

(Score is Weight)

Week 4 of 8 Oly Cycle

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (135/95)

3-6-9-and so on…

Hand Release Push-Up

(Score is Total Reps)

KG BB: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

1-2-3-and so on…

Power Snatch (95/65)

3-6-9-and so on…

Push-Up

(Score is Total Reps)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

5 As + Ts + Ys* w/LIGHT Weight*

5/5 Sciatic Nerve Floss

15 Empty Barbell Curls

*1 Rep = A + T + Y

-Rest as Needed b/t Sets-

(No Measure)