CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 Inchworm + Up-Dog + Down Dog*

5 Scap Push-Ups + 2 Alt. Shoulders Taps

6/6 Staggered Stance Good Mornings

7 BB Bent Over Row w/ :01 Pause at top

*Start standing and walk hands out to Plank. Drop hips to floor and raise chin towards ceiling. Then Push hips back and though finishing in Pike Position and walk hands back until able to stand.

-Into-

AMRAP x 4 MINUTES

5 Up-Downs Over Bar*

5 Clean Deadlifts

5 Hang High Pulls

5 Hang Muscle Cleans

10 Alt. Elbow Punches

*At 2:00 complete Burpees Over Bar.

Workout – Performance

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Burpees Over Bar

-Rest 1:00-

AMRAP x 3 MINUTES

Max Power Clean (185/135)

-Rest 1:00-

AMRAP x 5 MINUTES

3 Power Clean (135/95)

5 Burpees Over Bar

(Score is Total Reps)

KG BB 1: (85/60)

KG BB 2: (60/42.5)

Workout – Fitness

Metcon (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Burpees

-Rest 1:00-

AMRAP x 3 MINUTES

Max Power Clean (135/95)

-Rest 1:00-

AMRAP x 5 MINUTES

3 Power Clean (95/65)

5 Burpees

(Score is Total Reps)

KG BB 1: (60/42.5)

KG BB 2: (42.5/30)

Post-Workout Strength – All

Metcon (Weight)

15-12-10

Wide Grip Bent Over Row*

*Start Light-Mod and build each set. All reps should be unbroken with a :01 pause at the top. After each set complete 15 Supinated Band Pull-Aparts.

(Score is Weight)

Week 5 of 9 Strict Gymnastics