171 CrossFit – Fri, Aug 4

Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES</p><p>6 Jumping Air Squats</p><p>6 BB High Pulls</p><p>6 Alt. Elbow Punches</p><p>6 Scap Pull-Ups</p><p> </p><p>Immediately into…</p><p> </p><p>AMRAP x 3 MINUTES</p><p>6 High Hang Muscle Cleans</p><p>6 Front Squats</p><p>6 Kip Swings</p><p>6 TTB / TTS</p>

Strength – Performance
Squat Clean (1.) Squat Clean*

1×2 (80%)

1×2 (85%)

3×1 (90%))

<p>*Based off 1RM Clean &amp; Jerk. If no 1RM complete sets at RPE 8-9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 &amp; P2-</p>
Clean Pull (2.) Clean Pulls**

3×2 (100%))

<p>**Based off 1RM Clean &amp; Jerk. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>

Strength – Fitness
Power Clean (1.) Power Clean*

1×2 (80%)

1×2 (85%)

3×1 (90%))

<p>*Option Power or Deep Power. Based off 1RM Clean &amp; Jerk. If no 1RM complete sets at RPE 8-9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 &amp; P2-</p>
Clean Pull (2.) Clean Pulls**

3×2 (100%))

<p>**Based off 1RM Clean &amp; Jerk. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 8 Oly Cycle</p>

Workout – Performance
“SUDDEN IMPACT” (Time)
FOR TIME
30 Toes to Bar
60 Hang Squat Cleans (95/65)
30 Toes to Bar

(Score is Time)

KG BB: (42.5/30)

Workout – Fitness
“SUDDEN IMPACT (FITNESS)” (Time)
FOR TIME
30 Toes to ‘Something’*
60 Hang Power Cleans (95/65)
30 Toes to ‘Something’

*Goal of this movement is to kick the feet to a height that the athlete can maintain strong mechanics.

(Score is Time)

KG BB: (42.5/30)

Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – 10 Alt. Wrist Push-Ups</p><p>MIN 2 – :25/25 Empty Barbell Quad Smash</p><p>MIN 3 – 1:00 Rebound Pose</p><p> </p><p>(No Measure)</p>