171 CrossFit – Sat, Dec 10
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">5/5 WB Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">10 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">10 Piked Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">8 Clean Deadlift + Upright Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">1 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">8 Alt. WB Around the Worlds</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">8 WB Thrusters</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">8 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-1cc10deb-7fff-6be7-9739-3626918eaaf4">12 Elbow Punches</span></p><p><br /> </p>
Workout
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
<p>Alternative Weights…</p><p>Wall Ball: <span id="docs-internal-guid-c0b5f9c5-7fff-814f-dd9c-fea0f04d9075">(14/10)</span></p><p><span>Power Clean: </span><span id="docs-internal-guid-15b395c6-7fff-e524-446b-bed32983ae99">(155/105)</span></p><p> </p><p><span></span><span id="docs-internal-guid-90fd9cf5-7fff-0d59-e6c8-683bd6eeba36">KG WB: (9/6)|(6/5)</span></p><p dir="ltr"><span id="docs-internal-guid-90fd9cf5-7fff-0d59-e6c8-683bd6eeba36">KB BB: (100/70)|(70/47.5)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90fd9cf5-7fff-0d59-e6c8-683bd6eeba36">NOTE: New Benchmark.</span></p><p><br /> </p><p><br /> </p>
Partner Workout Option
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">60 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">5 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">3 Handstand Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">1 Power Clean (225/155)|(155/105)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">*P1 starts a full round while P2 rests. Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">KG WB: (9/6)|(6/5)</span></p><p dir="ltr"><span id="docs-internal-guid-87ac1191-7fff-5b19-34e8-93ab1bfe53db">KB BB: (100/70)|(70/47.5)</span></p><p><br /> </p>
