CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

5 Inch Worms w/ Push-Up

5 Behind the Neck Snatch Grip PVC Presses

5 Back Rack PVC Jumping Squats

10 Alt. Cossack Squats (PVC Optional)

5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Strength

Metcon (Weight)

4 SETS*

2 Reps of the Complex…

1 Snatch Pull

+

1 Hang Power Snatch

*All working sets should be Mod-Heavy…about 75-80% of 1RM Snatch. Each Rep = 1+1. Option to build in later sets if perfect mechanics are maintained.

(Score is Weight)

Week 2 of 8

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Workout

“GEORGIE” (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Partner Sit-ups with a Med-Ball.

**Partner 1 Works on the Burpees and Push-Ups while P2 performs the KBS. 1 Round = Both partners performing all the reps. The KB may not touch the floor. If the KB Touches the floor, both athletes must perform a 100m Partner run before resuming.

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)