CrossFit Mettle and Honor – CrossFit

Warm-up

Warm-up (No Measure)

2 SETS (8:00 Cap)

200m Run @ Mod Pace

12 Box Step Overs

12 Barbell RDL

12 Alt. V-Ups

Into…

2 SETS

200m Run @ Hard Pace

10 Box Jumps

10 Clean Deadlifts

10 V-Ups

Strength

Metcon (Weight)

4 SETS*

2 Reps of the Complex…

1 Clean Pull

+

1 Power Clean

-Quick Rest b/t Reps & Rest as Needed b/t Sets-

*All working sets should be Mod-Heavy…about 80-85% of 1RM Clean. 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

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

10 Hang Power Clean (95/65)|(65/45)

30 Sit-Ups

10 Hang Squat Clean

10 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)