CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

10 Alt. Groiner Mountain Climbers

5 Burpees

5 Air Squats + 5 Jumping Squats

10 BB Good Mornings

5 BB Back Squats

Strength – All

Back Squat (1×3 @ 70%

1×3 @ 80%

1×3+ @ 90%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 3 of 6 Wendler

Workout – Performance

“ROCKET FUEL” (Time)

FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters

(Score is Time)

KG BB: (75/52.5)
*NOTE: W.O.W. this is our pick for epic workout of the week!

Workout – Fitness

“ROCKET FUEL (FITNESS)” (Time)

FOR TIME
21 Burpees*
12 Hang Power Clean + Thrusters (125/85)
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters

*Option for Burpee Over Bar

(Score is Time)

KG BB: (57/39)
*NOTE: W.O.W. this is our pick for epic workout of the week!

Extra Credit Murph Prep – Day 2

Metcon (No Measure)

CONDITIONING + STRENGTH

800m Run

Into Athlete’s Choice (Pick ONE)…

A). 7 ROUNDS

10 Pull-Ups

20 Push-Ups

30 Air Squats

OR

B). 15 ROUNDS

5 Pull-Ups

10 Push-Ups

15 Air Squats

Into…

800m Run

*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.

(No Measure)