CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run (100m EZ into 100m Tough Job) into…

2 SETS

10 Kang Squats

10 Up-Down + Broad Jump

10 PVC Pass Throughs

SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell

2 SETS…

5-7 Reps Behind Neck Push Press

5-7 Reps Heaving Snatch Balance to Power Position

(break)

3-5 Reps Tall Shrug + High Pull

3-5 Reps Tall Hang Power Snatch

(break)

3-5 Reps Below Knee Power Snatch

3-5 Reps Overhead Squat

*For beginners, this should be done with a PVC. For more experienced athletes, use the empty barbell and drill the positions. Use the breaks to allow the athletes to flagpole the bar and rest the grip. From here, move into your teaching of the Snatch Complex.

Strength

Metcon (Weight)

ON A 5:00 RUNNING CLOCK…

Practice Heaving Snatch Balance with Light Weight

into…

ON A 10:00 RUNNING CLOCK…

Build a Moderate-Heavy Complex of:

1 Power Snatch

+

1 Squat Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Snatch (115/75)|(75/55)

3 Overhead Squats

3 Lateral Burpees Over Bar

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)