13
May
Sunday
CrossFit Mettle and Honor – TEENS CROSSFIT (12-17)
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES
:20 Bike*
5 MB Push Press to Target
5 Kip Swings
*Increase the pace of the bike each round
Into…
2 ROUNDS with PVC
7 Pass Throughs
7 Good Mornings
7 Behind The Neck Push Press/Jerk*
7 Snatch Deadlift
*First round Push Press, second round Push Jerk
Strength
Metcon (Weight)
5 SETS*
1 Snatch Deadlift
+
1 Below the Knee Hang Power Snatch
+
1 Above the Knee Hang Power Snatch
-Rest 2:00 b/t Sets-
*Build to a Moderate Weight
(Score is Weight)
Workout
Metcon (1 Rounds for reps)
EMOM x 16 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – :45 Max Hang Power Snatches (95/65)|(65/45)
MIN 3 – 20 WB Push Press to Target (20/14)|(14/10)*
MIN 4 – 15 Pull-Ups
*From standing, Push Press WB to 10’/9′ target.
(Score is Lowest Reps)
KG BB: (42.5/30)|(30/20)
KG WB: (9/6)|(6/5)