CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1 ROUND

10 PVC Pass Throughs

10 Plank to Pike

10 Scap Pull-Ups

Into…

1 ROUND

10 PVC Cuban Press

10 Push-Up to Pike

10 Kip Swings

Into…

1-2 ROUNDS (Time Permitting)

8 Hang Muscle Snatch

8 Burpees*

8 Dynamic Kip Swings

*Burpee over bar in RND 2.

Strength – All

EVERY 1:30 x 5 SETS* (Weight)

1 Power Snatch

+

2 Hang Snatch**

*Start Light-Moderate and build to Mod-Heavy.

**Option for Squat or Power.

(Score is Weight)

Workout of the Week – Performance

TRAP DOOR (PERFORMANCE) (Time)

5 ROUNDS FOR TIME

8 Power Snatches (135/95)

10 Burpees Over Bar

12 Chest to Bars

(Score is Time)

KG BB: (60/42.5)

Workout of the Week – Fitness

TRAP DOOR (FITNESS) (Time)

5 ROUNDS FOR TIME

8 Power Snatches (95/65)

10 Burpees

12 Pull-Ups

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

5 As w/Light Weight

5 Ts w/Light Weight

5 Ys w/Light Weight

10 SLOW Arm Haulers

1:00 Foam Roll or Couch Stretch

-Rest as Needed b/t Sets-

(No Measure)