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CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

1-2 ROUNDS (2:00 CAP)

6 Good Mornings

6 Push-Up to Pike

6 Alt. Samson Lunges

Into…

AMRAP x 5 MINUTES

4/4 Lateral Step-Ups*

4 Snatch Deadlifts

4 Hang High Pulls

4 Strict Press

*Switch to Box Jumps / Alt. Step-Ups at halfway

Strength – All

Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)

Week 7 of 7 (Oly Cycle)

(Score is Weight)

Workout – Performance

“BE MINE” (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps

(Score is Total Rounds + Reps)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“BE MINE (FITNESS)” (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES
3 Power Snatches (75/55)
9 Box Jumps (20)

-Rest 1:30-

AMRAP x 4 MINUTES
2 Power Snatches (95/65)
6 Box Jumps

-Rest 1:30-

AMRAP x 3 MINUTES
1 Power Snatch (115/75)
3 Box Jumps

(Score is Total Rounds + Reps)

KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
NOTE: W.O.W. this our pick for epic workout of the week!