Monday

11
Dec

Monday

CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)

Warm-up

Warm-up (No Measure)

1 ROUND

100m Run

10 Above the Knee Deadlifts

12 Alt. DB Deadlifts

10 Alt. Lunges

-Into-

1 ROUND

100m Run

10 Below the Knee Deadlifts

5/5 Single Arm DB Swings

10 Alt. Goblet Lunges

-Into-

1 ROUND

100m Run

10 Empty Bar Deadlifts

7/7 SA DB Strict Press

10 Alt. Overhead Lunges

Strength

Deadlift (Heavy 2-Rep )

ON AN 18:00 RUNNING CLOCK…

Build to a 2-Rep Heavy Deadlift

(Score is Weight)

Week 6 of 6

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

10 Deadlifts (225/155)|(155/105)

20 Alt. DB Hang Snatch (35/20)|(20/15)

30 Single Arm Alt. OH DB Lunges*

Into…

2 ROUNDS

10 Deadlifts (155/105)|(115/75)

20 Alt. DB Hang Power Snatches (50/35)|(35/20)

30 Single Arm Alt. OH DB Lunges*

*Switch DB OH as needed.

(Score is Total Time)

KG BB1: (100/70)|(70/47.5)

KG BB2: (85/60)|(60/42.5)

KG DB1: (22.5/15)|(15/10)

KG DB2: (15/10)|(10/7.5)