171 CrossFit – Fri, Aug 25
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Jumping Jack + Toe Touch</p><p>5 Drop Squats*</p><p>5 High Hang High Pulls (empty BB)</p><p>5 Strict Press</p><p>10 Alt. Groiners</p><p> </p><p>*Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you drop, pull your thumbs up to your shoulders to mimic a Front Rack position.</p><p> </p><p>into…</p><p> </p><p>2 ROUNDS</p><p>10 Broad Jumps</p><p>5 High Hang Muscle Cleans</p><p>5 Front Squats</p><p>5 Push Press</p><p>10 Cat Cows</p>
Strength – All
Clean and Jerk (ON A 22:00 RUNNING CLOCK…
Build to a 1-Rep Clean & Jerk)
<p>(Score is Weight)</p><p> </p><p>Week 8 of 8 Oly Cycle</p>
Workout – Performance
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
30 Clean and Jerks, 135# / 95#
<p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
“GRACE (FITNESS)” (Time)
FOR TIME
30 Clean & Jerks (95/65)
30 Clean & Jerks (95/65)
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Wrist Push-Ups</p><p>10 Alt. 90-90 Good Morning Hip Rotations</p><p>10 Glute Bridge-Ups</p><p>1:00 Glute Bridge Hold</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
