CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

2 ROUNDS

10 PVC Pass-Thru

5/5 Alt. DB Deadlifts

5/5 Alt. DB Curl to Press

10 Scap Push-Ups

:20 Tuck Hold

Into…

2 ROUNDS

10 OHS w/ PVC

14 Alt. DB Russian Swings

10 Sit-Ups

:20 Plank

Strength

Snatch (2-2-2-2*)

*Start Light and build to Moderate. Option to Power or Squat Snatch. This is a Deload Week.

(Score is Weight)

Week 8 of 9

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Workout

Metcon (Time)

6 SETS

ON A 2:00 RUNNING CLOCK…

18 Alt. DB Hang Power Snatch (50/35)|(35/20)

12 Sit-Ups

Max Plank Hold in Time Remaining…

-Rest :30 b/t Sets-

(Score is Shortest Time in Plank)

KB DB: (22.5/15)|(15/10)

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