171 CrossFit – Tue, Aug 29
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>10 Toe Touch Jumping Jacks</p><p>10 Shoulder Taps + 5 Push-Ups</p><p>8 PVC Pass Through</p><p>6 Groiner + Twist</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>5 PVC Hang Muscle Snatch</p><p>5 PVC Back Squat</p><p>5 Kip Swings</p><p>5 Ring Rows</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>5 PVC Snatch Grip Push Jerk</p><p>5 PVC OHS</p><p>:10 Ring Support Hold</p><p>:10 Bottom of Ring Dip Hold</p>
Strength – All
EMOM x 8 MINUTES* (Weight)
<p>MIN 1 – 1 Hang Squat Snatch + 1 Squat Snatch**</p><p>MIN 2 – 3-5 Reps of Gymnastics Pulling Skill</p><p> </p><p>*Start light and build slightly past workout weight. Complex is meant to be unbroken.</p><p>**Option for Hang Power + Deep Power Snatch</p><p>**Gymnastics Pulling Options…</p><p>Pull-Ups</p><p>Chest to Bars</p><p>Jumping Ring Muscle-Up</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
<p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
“AMANDA (FITNESS)” (Time)
FOR TIME
12-9-7
Pull-Ups*
Power Snatch (95/65)
12-9-7
Pull-Ups*
Power Snatch (95/65)
*Chest to Bar Optional.
(Score is Time)
KG BB: (42.5/30)
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :45 Alt. 90-90 Hip Rotations</p><p>MIN 2 – :45 Banded Ws</p><p>MIN 3 – :45 EZ Walk</p><p> </p><p>(No Measure)</p>
