CrossFit Mettle and Honor – CrossFit

Warm-Up

Warm-Up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 8 Scap Pull-Ups + Max Kip Swings

MIN 2 – 8 RDL + Max Glute Bridge-Ups

MIN 3 – 8 Scap Push-Ups + Max Alt. Shoulder Taps

MIN 4 – 8 Hang High Pulls + Max Elbow Punches

Strength – All

Power Clean (10-8-6-8-6-4*)

*Start Light and build to Mod+. The second wave should be heavier than the first.

(Score is Weight)

Week 1 of 5

Strength | Wave-Loading Cycle

Workout – Performance

8 ROUNDS FOR TIME (Time)

3 Hang Power Cleans (185/135)

6 Toes to Bar

9 Up-Down Over Bar

(Score is Time)

KG BB: (85/60)

Workout – Fitness

8 ROUNDS FOR TIME (Time)

3 Hang Power Cleans (135/95)

6 Toes to Something

9 Up-Downs

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down

2-3 SETS FOR QUALITY (No Measure)

10 Empty Barbell Upright Rows

5/5 Shoulder Cars Against Wall

10 Wide Grip Empty Barbell Bent Over Rows

-Rest as Needed b/t Sets-

(No Measure)