CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

4 Inch Worms w/ Push-Up

4 Alt. Groiners w/ Twist

4/4 Moose Antlers

4 SLOW Scap Pull-Ups

Into…

AMRAP x 4 MINUTES

8 Alt. Jumping Lunges

4 Empty Barbell Cuban Presses

8 Kip Swings

4 Ring Rows or Jumping Pull-Ups

Strength – All

Split Jerk (3×1 (85-95%)*)

*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.

(Score is Weight)

Week 6 of 8 Oly Cycle

Workout – Performance

7 ROUNDS FOR TIME (Time)

7 Shoulder to Overhead (135/95)

7 Up-Downs To Target*

7 Chest to Bar Pull-Ups

*Ideally target is 6′ above reach.

(Score is Time)

KG BB: (60/42.5)

Workout – Fitness

7 ROUNDS FOR TIME (Time)

7 Push Press (95/65)

7 Up-Downs To Target*

7 Pull-Ups

*Ideally target is 6′ above reach.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Banded Ws

10/10 Single Arm Banded Rows

10/10 Single Arm Banded External Rotations

-Rest as Needed b/t Sets-

(No Measure)