Tuesday

20
Jan

Tuesday

CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

8/6 Cal Bike

8 Up-Down Step Ups

10 Good Mornings

Into…

3 ROUNDS w/ empty barbell

5 RDLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Box Jumps (build in height every round)
8-10 min CAP

Strength

Hang Power Clean (3×3)

FOR LOAD

3×3*

Hang Power Clean

*Goal is heavier than the final set of loading in the workout.

(Score is Weight)

Workout

RX: Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (95/65)

Box Jump (24)

into…

12-9-6

Hang Power Clean (135/95)

Box Jump (30)

into…

9-6-3

Hang Power Clean (185/125)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

SC: Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (65/45)

Box Jump (20)

into…

12-9-6

Hang Power Clean (95/65)

Box Jump (24)

into…

9-6-3

Hang Power Clean (135/95)

Box Jump (30+)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)

BG: Metcon (Time)

FOR TIME*

15-12-9

Hang Power Clean (65/35)

Box Jump (Athlete Choice)

into…

12-9-6

Hang Power Clean (75/45)

Box Jump (Athlete Choice)

into…

9-6-3

Hang Power Clean (95/65)

Box Jump (Athlete Choice)

*Heights are the same for all athletes. Goal is three increasing heights for the Box Jump.

(Score is Time)