Monday

9
Apr

Monday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK….

3 SETS

10 Banded Pull Aparts

10 Banded Presses

10 Dead Bugs

Into …

3 SETS

:30 Bike @ Hard Pace

8/8 SA DB Arnold Press W/ Pause

8/8 SA DB High Pull

12 Up-Downs + Alt. Shoulder Tap*

* Shoulder Tap is 1 per Arm before completing Up-Down.

Strength

Split Jerk (3×3*)

-Rest as Needed b/t Sets-

*All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect.

(Score is Weight)

Week 7 of 8

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Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

21/16 Cal Bike

7 Shoulder to Overhead (135/95)|(95/65)

3 Wall Walks

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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