CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 Banded Upright Rows

10 Supinated Band Pull-Aparts

10 Overhead Band Pull Aparts

10 Alt. Bird Dogs

10 Arm Haulers

Into…

2 ROUNDS

8 Up-Downs

8 PVC Pass Thrus

8 PVC Scarecrow Snatch

8 Burpees

8 PVC Behind the Neck Strict Press

8 PVC Overhead Squats

Strength – All

Snatch (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Snatch)

(Score is Weight)

Week 1 of 8 Oly Cycle

Workout – Performance

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
(Score is Time)

KG BB: (60/42.5)

OR…

Randy (Time)

For Time:

75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
(Score is Time)

KG BB: (35/25)

Workout – Fitness

“ISABEL (FITNESS)” (Time)

FOR TIME
30 Snatches (95/65)

(Score is Time)

KG BB: (42.5/30)
OR…

“RANDY (FITNESS)” (Time)

FOR TIME
75 Power Snatches (55/45)

(Score is Time)

KG BB: (25/20)

Optional Cool Down

Metcon (No Measure)

5:00 Foam Roll or Lacrosse Ball Smash

Emphasis on the following…

Lats

Pecs

Quads

Hamstrings

(No Measure)