171 CrossFit – Thu, Aug 3
Warm-Up
Warm-Up
<p>2 ROUNDS (6:00 CAP)</p><p>100m Run @ Mod Pace</p><p>6 Empty Barbell Strict Press</p><p>6 Air Squats </p><p>6 Straight Leg Sit-Ups</p><p>6 Cat Cows</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>200m Run @ Hard Pace</p><p>6 Empty Barbell Push Press</p><p>6 Jumping Lunges</p><p>6 V-Ups</p><p>6 Broad Jumps</p>
Strength – All
Split Jerk (3×2 (80-90%)*)
<p>*Based off 1RM Clean & Jerk. If no 1RM, complete sets at RPE 8-9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 16 MINUTES*</p><p>100m Run</p><p>5 Shoulder to Overhead (185/135)</p><p>200m Run</p><p>10 Shoulder To Overhead (155/105)</p><p>400m Run</p><p>15 Shoulder To Overhead (135/95)</p><p>600m Run</p><p>20 Shoulder To Overhead (95/65)</p><p>800m Run</p><p>25 Shoulder to Overhead (65/45)</p><p> </p><p>*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (65/45).</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB1: (85/60)</p><p>KG BB2: (70/47.5)</p><p>KG BB3: (60/42.5)</p><p>KG BB4: (42.5/30)</p><p>KG BB5: (30/20)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 16 MINUTES*</p><p>100m Run</p><p>5 Shoulder to Overhead (135/95)</p><p>200m Run</p><p>10 Shoulder To Overhead (115/75)</p><p>400m Run</p><p>15 Shoulder To Overhead (95/65)</p><p>600m Run</p><p>20 Shoulder To Overhead (75/55)</p><p>800m Run</p><p>25 Shoulder to Overhead (45/35)</p><p> </p><p>*If an athlete completes the final round of 800m Run + 25 Shoulder to Overhead, they begin back at the top. The BB weight will stay at the final weight of (45/35).</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG BB1: (60/42.5)</p><p>KG BB2: (52.5/35)</p><p>KG BB3: (42.5/30)</p><p>KG BB4: (35/25)</p><p>KG BB5: (20/15)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>15 Empty Barbell Bicep Curls</p><p>10 Alt. Deadbugs</p><p>15 Empty Barbell Wide Grip Bent Over Rows</p><p>10 Alt. Bird Dogs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
