CrossFit – Mon, Oct 16

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 8 MINUTES

4/4 Moose Antlers

8 Banded Pull Aparts + 8 Banded Pass Thrus

8 Alt. 90-90 Hip Rotations*

24 Single Unders

*Switch to Air Squats at the 4:00 mark.

Strength – Performance

Overhead Squat (6-4-2 | 4-3-2*)

*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Strength – Fitness

Front Squat (6-4-2 | 4-3-2*)

*Start Moderate and build to Heavy. The second wave should be heavier than the first.

(Score is Weight)

Week 3 of 5

Strength | Wave-Loading Cycle

Workout – Performance

ON A 11:00 RUNNING CLOCK… (AMRAP – Reps)

20 Overhead Squats (135/95)

-Immediately Into-

6 ROUNDS

5 Shoulder to Overhead

50 Double Unders

-Immediately Into-

Max Overhead Squats in Time Remaining…

(Score is Total Overhead Squats)

KG BB: (60/42.5)

Workout – Fitness

ON A 11:00 RUNNING CLOCK… (AMRAP – Reps)

20 Front Squats (135/95)

-Immediately Into-

6 ROUNDS

5 Shoulder to Overhead

80 Single Unders

-Immediately Into-

Max Front Squats in Time Remaining…

(Score is Total Front Squats)

KG BB: (60/42.5)

Optional Cool Down

EMOM x 9 MINUTES (No Measure)

MIN 1&2 – Cardio Choice (Nasal Breathing)

MIN 3 – :45 Box Prayer Stretch

(No Measure)