CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

2 ROUNDS

5 Inch Worm + Push-Up

20 KB Flutter Kicks

10 Elbow Punches

5 OH Press

Into…

2 ROUNDS

5 Up-Downs*

5 Slow Supine KB Pullover (:03 Descent)

5 Muscle Clean

5 Push Press

*Round 2 perform Burpees

Strength – All

Push Press (1×5 @65%

1×5 @75%

1×5+ @85%)

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 6 Wendler

Workout – Performance

Metcon (AMRAP – Rounds)

EMOM x 12 MINUTES

MIN 1 – 5 Burpees + 3 Shoulder to Overhead (135/95)

MIN 2 – 5 Burpees + 4 Shoulder to Overhead

MIN 3 – 5 Burpees + 5 Shoulder to Overhead

And so on…

*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 5 Burpees + 4 S2OH.

(Score is Rounds Completed)

KG BB:(60/42.5)

Workout – Fitness

Metcon (AMRAP – Rounds)

EMOM x 12 MINUTES

MIN 1 – 3 Burpees + 3 Shoulder to Overhead (95/65)

MIN 2 – 3 Burpees + 4 Shoulder to Overhead

MIN 3 – 3 Burpees+ 5 Shoulder to Overhead

And so on…

*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 3 Burpees + 4 S2OH.

(Score is Rounds Completed)

KG BB: (42.5/30)

Optional Cool Down

Metcon (No Measure)

2-3 SETS FOR QUALITY*

10 Prone Ts

10 Prone External Rotations

10 Prone Snow Angels

-Rest as Needed b/t Sets-

*Option to use small, LIGHT plates.

(No Measure)