171 CrossFit – Mon, Aug 7
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>4 Inch Worms w/ Push-Up</p><p>4 Alt. Groiners w/ Twist</p><p>4/4 Moose Antlers</p><p>4 SLOW Scap Pull-Ups</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>8 Alt. Jumping Lunges</p><p>4 Empty Barbell Cuban Presses</p><p>8 Kip Swings</p><p>4 Ring Rows or Jumping Pull-Ups</p>
Strength – All
Split Jerk (3×1 (85-95%)*)
<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 6 of 8 Oly Cycle</p>
Workout – Performance
7 ROUNDS FOR TIME (Time)
<p>7 Shoulder to Overhead (135/95)</p><p>7 Up-Downs To Target*</p><p>7 Chest to Bar Pull-Ups</p><p> </p><p>*Ideally target is 6′ above reach.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (60/42.5)</p>
Workout – Fitness
7 ROUNDS FOR TIME (Time)
<p>7 Push Press (95/65)</p><p>7 Up-Downs To Target*</p><p>7 Pull-Ups</p><p> </p><p>*Ideally target is 6′ above reach.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Banded Ws</p><p>10/10 Single Arm Banded Rows</p><p>10/10 Single Arm Banded External Rotations</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
