CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS (GENERAL WARM-UP)

8/6 Cal Bike

6 Yoga Push-Ups

:30/:30 Single Arm KB Suitcase Hold

12 Russian KB Swings

Into…

2 ROUNDS (SPECIFIC WARM-UP)

7 Barbell Clean Deadlift

7 Barbell Muscle Clean

7 Barbell Front Squat

7 Barbell Split Jerk Stance Strict Press*

*Change to Split Jerk Stance Push Press on the second set.

Strength – All

Clean and Jerk (3-3-3*)

*Start Light and end Moderate. This is a Deload Week. Option for Squat or Power.

(Score is Weight)

Week 5 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

FOR TIME (Time)

200m DB Farmers Carry (50/35)

30 Hang Power Clean & Jerks (95/65)

60/50 Cal Bike

30 Hang Power Clean & Jerks

200m DB Farmers Carry

(Score is Time)

KG DB: (22.5/15)

KG BB: (42.5/30)

Workout – Fitness

FOR TIME (Time)

200m DB Farmers Carry (35/20)

30 Hang Power Clean & Jerks (65/45)

50/40 Cal Bike

30 Hang Power Clean & Jerks

200m DB Farmers Carry

(Score is Time)

KG DB: (15/10)

KG BB: (30/20)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00 Foam Roll

10 Alt. Bird Dogs

1:00 Calf Smash on Barbell

10 Alt. Dead Bugs

-Rest as Needed b/t Sets-

(No Measure)