CrossFit – Tue, Mar 14

12
Mar

CrossFit – Tue, Mar 14

CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

AMRAP x 6 MINUTES

6 Empty Barbell Strict Press

6 Hanging Strict Knee Raises

6 Inchworms + Push-Up

6 Cat/Cows

Strength – All

Metcon (Weight)

4 SETS

1 Push Press

+

2 Push Jerk

*Start Moderate and build to/past heaviest workout weight.

(Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

KG BB1: (85/60)

KG BB2: (60/42.5)

KG BB3: (42.5/30)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)

MIN 2 – :40 Max Up-Downs

-Rest 2:00-

EMOM x 6 MINUTES

MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)

MIN 2 – :40 Max Up-Downs

(Score it Total Reps of Up-Downs)

KG BB1: (60/42.5)

KG BB2: (42.5/30)

KG BB3: (30/20)

Optional Cool Down

Metcon (No Measure)

1 SET FOR QUALITY

2:00 Lat/Upper Back Foam Roll

10 Up Dog to Down Dog

10/10 Banded Standing Shoulder External Rotation

(No Measure)