171 CrossFit – Mon, Dec 11

Warm-Up
Warm-Up
<p><span style="color:#000000;">3 ROUNDS GENERAL WARM-UP</span></p><p><span style="color:#000000;">10/10 Single Leg Calf Raises*</span></p><p><span style="color:#000000;">30 Single Unders**</span></p><p><span style="color:#000000;">5 Push-Up to Pike </span></p><p><span style="color:#000000;">10 Scap Push-Ups</span></p><p> </p><p><span style="color:#000000;">*On set 3 switch to 15 Tibia Raises.</span></p><p><span style="color:#000000;">**RND2 complete Tall Jump Single Unders, RND 3 complete 30 Double Unders / 30 Fast Single Unders.</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">2-3 SET SPECIFIC WARM-UP (Time Permitting)</span></p><p><span style="color:#000000;">7 Barbell Deadlifts</span></p><p><span style="color:#000000;">7 Barbell Muscle Clean</span></p><p><span style="color:#000000;">6 Alt. Elbow Punches</span></p><p><span style="color:#000000;">7 Barbell Strict Press</span></p>

Strength – All
Push Jerk (ON A 20:00 RUNNING CLOCK…

Build to a 1-Rep Push Jerk)

<p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">Week 5 of 5</span></p><p style="text-align:center;"><span style="color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="color:#000000;">35 Double Unders*</span></p><p style="text-align:center;"><span style="color:#000000;">5 Push Jerks (75% of 1-Rep)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Option for Unbroken.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Rounds + Reps)</span></p>

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="color:#000000;">70 Single Unders</span></p><p style="text-align:center;"><span style="color:#000000;">5 Push Jerks (65% of 1-Rep)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">5 As w/Light Weight</span></p><p style="text-align:center;"><span style="color:#000000;">5 Ts w/Light Weight</span></p><p style="text-align:center;"><span style="color:#000000;">5 Ys w/Light Weight</span></p><p style="text-align:center;"><span style="color:#000000;">10 SLOW Arm Haulers</span></p><p style="text-align:center;"><span style="color:#000000;">1:00 Foam Roll or Couch Stretch</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>