CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-Up (No Measure)

1 ROUND

30 Single Unders

10 PVC Pass Throughs

30 Mountain Climbers

10 Arm Haulers

Into…

1 ROUND

10 Single + Single + High Jump

7 Up-Downs

5 PVC Snatch Deadlift

5 PVC Snatch Push Jerk

Into..

1 ROUND

10 Single + Single + Double

5 Up-Downs Over Bar

3 BB Snatch Deadlift

3 BB Snatch Push Jerk

:20 Double Under Practice

Strength – All

Hang Power Snatch (10-8-6-10-8-6*)

*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.

Week 2 of 7 (Oly Cycle)

(Score is Weight)

Workout – All

Metcon (AMRAP – Rounds and Reps)

EMOM x 15 MINUTES

MIN 1&2 – AMRAP of…3 Hang Power Snatches (Athlete Choice, Mod/Mod-Heavy) + 7 Up-Downs Over Bar + 21 Double Unders*

MIN 3 – Rest

*Pick up where you left off. Reps on HPS should be performed unbroken.

(Score is Total Rounds + Reps)