CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

MOBILITY ROUND

5 Inchworm + Push Up

5 Bootstrapper Squats

10 Bird Dog

10 Piked Toe Taps

10 Air Squats

Into…

1 ROUND

7 RDL

7 High Pulls

7 Muscle Cleans

Into…

7 Strict Press

:20 Plank Hold

Into…

1 ROUND

5 Clean Deadlift

5 Hang Power Clean

5 Front Squats

5 Push Press

:20 Pike Hold/ HSPU Hold

Strength – All

Clean and Jerk (5×2*)

*Goal is 70-80% or Moderate-Heavy. Option for Squat or Power. Does not need to be TNG.

(Score is Weight)

Week 3 of 6

Strength | Olympic Lifting Cycle

Workout – Performance

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

1 Power Clean*

5 Handstand Push-Ups

15 Air Squats

*Weight Options…

(205/145)

(225/155)

(255/175)

(Score is Rounds + Reps)

KG BB1: (93/65)

KG BB2: (100/70)

KG BB3: (115/79)

Workout – Fitness

AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)

1 Power Clean*

5 Hand Release Push-Ups

10 Air Squats

*Weight Options…

(155/105)

(185/135)

(205/145)

(Score is Rounds + Reps)

KG BB1: (70/47.5)

KG BB2: (85/60)

KG BB3: (93/65)

Optional Cool Down – All

2-3 SETS FOR QUALITY (No Measure)

1:00/1:00 Empty Barbell Quad Smash

10 Alt. Wrist Push-Ups

10 SLOW Arm Haulers

-Rest as Needed b/t Sets-

(No Measure)