171 CrossFit – Fri, Aug 18
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:30 Bike – Legs Only + :30 Bike – Arms Only</p><p>10 PVC Pass Through</p><p>8 PVC Behind The Neck Push Press</p><p>6 Tempo Air Squats (32×1)</p><p>4 Alt. Groiners</p><p> </p><p>into…</p><p> </p><p>2 ROUNDS</p><p>10/8 Cal Bike (:45 CAP)</p><p>10 PVC Pass Through Alt. Lunges</p><p>8 PVC High Hang Muscle Snatches</p><p>6 PVC Snatch Balances</p><p>4 Alt. Scorpion Stretch</p>
Strength – All
EMOM x 6 MINUTES* (Weight)
<p>1 Hang Power Snatch</p><p>+</p><p>1 Squat Snatch**</p><p> </p><p>*Start Light and build to Moderate. This is a Deload Week.</p><p>**Option for Power Snatch.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 7 of 8 Oly Cycle</p>
Workout – Performance
AMRAP x 15 MINUTES* (AMRAP – Rounds and Reps)
<p>10/8 Cal Bike</p><p>2 Hang Squat Snatch (135/95)</p><p> </p><p>*Add 1 Hang Squat Snatches after each full round. Ex: R1 = 2, R2 = 3, R3 = 4, and so on.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>10/8 Cal Bike</p><p>4 Hang Power Snatch (95/65)</p><p> </p><p>*Add 1 Hang Power Snatches after each full round. Ex: R1 = 4, R2 = 5, R3 = 6, and so on.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold</p><p>MIN 2 – :50 Deadbug or Hollow Hold</p><p>MIN 3 – :50 EZ Bike</p><p> </p><p>(No Measure)</p>
