CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

200m Jog

Into…

1-2 ROUNDS

5 Bootstrappers

10 Up-Downs

5 Air Squats

5/5 Plate Around the Worlds

5 Burpees

Into…

1-2 ROUNDS

5 PVC Pass Throughs

5 PVC Snatch Grip Upright Rows

5 PVC Behind the Neck Press + Squat

5 PVC Overhead Jumping Squats

Into…

200m Jog

Strength – All

Snatch (ON A 22:00 RUNNING CLOCK…

Build to a 1-Rep Snatch)

(Score is Weight)

Week 8 of 8 Oly Cycle

Workout – Performance

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
“ISABEL”

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

2-3 SETS FOR QUALITY (No Measure)

:30 Child’s Pose

15 Banded Ws

:30 Cat/Cows

-Rest as Needed b/t Sets-

(No Measure)