171 CrossFit – Tue, Aug 8
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>2 ROUNDS</p><p>:15 Single Unders</p><p>:15 Jumping Groiners</p><p>:15 Air Squats</p><p>:15 Tuck Hold</p><p> </p><p>Into…</p><p> </p><p>SPECIFIC WARM-UP</p><p>2 ROUNDS</p><p>:20 Double Under Practice</p><p>5 Clean Deadlift</p><p>5 High Hang High Pull</p><p>5 Hang Muscle Clean</p><p>5 Front Squats</p>
Strength – Performance
Squat Clean (1.) Squat Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (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>-Short Rest b/t P1 & P2-</p>
Clean Pull (2.) Clean Pulls**
3×2 (110%))
<p>**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 8 Oly Cycle</p>
Strength – Fitness
Power Clean (1.) Power Clean*
1×1 (80%)
1×1 (85%)
1×1 (90%)
1×1 (95%))
<p>*Option Power or Deep Power. 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>-Short Rest b/t P1 & P2-</p>
Clean Pull (2.) Clean Pulls**
3×2 (110%))
<p>**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 10.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 6 of 8 Oly Cycle</p>
Workout – Performance
2 SETS (AMRAP – Rounds and Reps)
<p>AMRAP x 5 MINUTES*</p><p>1 Squat Clean (85% of 1RM C&J)</p><p>35 Double Unders</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Start at beginning of AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Workout – Fitness
2 SETS (AMRAP – Rounds and Reps)
<p>AMRAP x 5 MINUTES*</p><p>1 Power Clean (80% of 1RM C&J)**</p><p>50 Single Unders</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Start at beginning of AMRAP.</p><p>**Option Deep Power.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Optional Cool Down
EMOM x 8 MINUTES
<p>MIN 1 – :25 Elevated Calf Raises + :25 Tib Raises</p><p>MIN 2 – :50 Quad Foam Roll</p><p> </p><p>(No Measure)</p>
