171 CrossFit – Tue, Dec 13
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">1-2 ROUNDS (3:00 Cap)</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">6 Alt. Groiners + Hamstring Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">6 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">6 Cat Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">5 DBL DB Strict Press*</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">5 DBL DB RDL</span></p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">5 Up-Downs over DB</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a921ec9f-7fff-cdd5-8e74-47fbb1a840a1">*At halfway switch to Push Press.</span></p><p><br /> </p>
Strength
Deadlift (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy)
Build to a 1-Rep Heavy)
<p dir="ltr"><span id="docs-internal-guid-4979ed49-7fff-f729-9fc5-f29a0b933965">*Retest from week of 6/27/22.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4979ed49-7fff-f729-9fc5-f29a0b933965">(Score is Weight)</span></p><p><br /> </p>
Workout
DIANE (Time)
FOR TIME
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up
21-15-9
Deadlift (225/155)|(155/105)
Handstand Push-up
(Score is Time)
KG BB: (100/70)|(70/55)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
<p dir="ltr"><span id="docs-internal-guid-b302be4c-7fff-5980-cece-93d00ed3e141">Last Seen: 11/22/21</span></p><p><br /> </p>
