171 CrossFit – Thu, Apr 20
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">8 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">8 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">8 BB Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">8 BB Good Mornings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">6 Up-Downs Over the Bar</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">6 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">6 BB Hang Muscle Clean</span></p><p dir="ltr"><span id="docs-internal-guid-e7b5a418-7fff-ec6d-3b05-e47e48a57f6d">6 BB Front Squats</span></p>
Strength – All
Back Squat (3×2 @ 11X1*)
<p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">*Tempo Back Squat (11X1)</span></p><p> </p><p><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">Keep weight Heavy+ across all sets.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-65819771-7fff-6762-63c3-dbbb20914d46">Week 4 of 5 Tempo</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">1-2-3-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">Front Squats (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">2-4-6-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">Up-Down Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">*Reset at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4af007f8-7fff-f320-87af-a80fac4e740a">KG BB: (60/42.5)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">4 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">1-2-3-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">Front Squats (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">2-4-6-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">Up-Down</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">*Reset at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6abebd7d-7fff-3ee7-7d4f-2549decd709d">KG BB: (42.5/30)</span></p>
Optional Cool Down
FOR QUALITY
<p dir="ltr"><span id="docs-internal-guid-f7b0d524-7fff-92c2-2068-b82d9d5d9630">1:00/1:00 Barbell Quad Smash</span></p><p dir="ltr"><span id="docs-internal-guid-f7b0d524-7fff-92c2-2068-b82d9d5d9630">20 Alt. Bird Dogs</span></p><p dir="ltr"><span id="docs-internal-guid-f7b0d524-7fff-92c2-2068-b82d9d5d9630">10 Up Dog to Down Dog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7b0d524-7fff-92c2-2068-b82d9d5d9630">(No Measure)</span></p>
