171 CrossFit – Fri, Apr 7

Warm-Up

200m Run Into… 2 ROUNDS12 Med Ball Ground to OH10 PVC Pass Through8 Alt. Groiners Into… 1-2 ROUNDS5 PVC Snatch Deadlift5 PVC High Hang Muscle Snatch5 Med Ball Thruster → 5 Wall Balls to Target IInto… 200m/150m Time Trial (this is a time trial to see if the Run can be completed in less than 1:00)

Strength – Performance

Metcon (Weight)

EVERY 1:30 x 5 SETS*1 Hang Squat Snatch+1 Snatch+1 Overhead Squat *Start Light-Moderate and build to Moderate+. (Score is Weight)

Strength – Fitness

Metcon (Weight)

EVERY 1:30 x 5 SETS*1 Hang Power Snatch+2 Power Snatches *Start Light and build to Moderate. (Score is Weight)

Workout – Performance

Metcon (AMRAP – Reps)

EMOM x 20 MINUTESMIN 1 – 200m RunMIN 2 – 1 Snatch (Athlete Choice, Heavy)*MIN 3 – Max Wall Balls (20/14)MIN 4 – Rest *Athletes chooses Moderate-Heavy loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep. (Score is Total Reps of WB + Heaviest Weight) KG WB: (9/6)

Workout – Fitness

Metcon (AMRAP – Reps)

EMOM x 20 MINUTESMIN 1 – 150m RunMIN 2 – 2 TNG Power Snatches (Athlete Choice, Mod)*MIN 3 – Max Wall Balls (14/10)MIN 4 – Rest *Athletes chooses Moderate loading to start. Athlete can increase loading each round or stay at the same weight. Athlete has the entire minute to make their lift. Max 3 attempts per minute. Only use heaviest weight successfully lifted towards score. Each pound = 1 Rep. (Score is Total Reps WB + Heaviest Weight) KG WB: (6/5)

Optional Cool Down

Metcon

2-3 SETS FOR QUALITY1:00/1:00 Barbell Quad Smash3-5 PVC Floor/Bench Pec Stretch w/:05 Hold* *Lie on a bench or the floor. Place hands in the Deadlift grip (or wider) on the PVC. Staying braced, take PVC slowly behind head to stretch the pec muscles. DO NOT use a barbell. (No Measure)

April 7, 2023: 171 CrossFit – Fri, Apr 7

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