CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 10 MINUTES (:40 on / :20 off)

MIN 1 – Up-Downs

MIN 2 – Alt. Single Leg RDL

MIN 3 – Samson Lunges

MIN 4 – Hang High Pulls

MIN 5 – Push-Up to Pike

After minute 5, repeat all movements for a second round.

Strength – All

Clean and Jerk (ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Clean & Jerk

)

(Score is Weight)

Workout – Performance

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
ON A 5:00 RUNNING CLOCK…

Max Squat Clean & Jerks (165/110)

(Score is Reps)

KG BB: (75/50)

Workout – Fitness

“OPEN 11.3 — NCFIT REMIX” (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

Max Clean & Jerks (115/75)

(Score is Reps)

KG BB: (52.5/35)

Partner Workout Option

IN TEAMS OF 2… (AMRAP – Reps)

AMRAP x 7 MINUTES*

Max Clean & Jerks (Athlete Choice)

*Switch as needed. P1 works while P2 rests.

(Score is Reps)

Optional Cool Down – All

EMOM x 9 MINUTES (No Measure)

MIN 1 – :45 Alt. Groiners

MIN 2 – :45 Alt. 90-90 Hip Rotations

MIN 3 – :45 Cat/Cows

(No Measure)