171 CrossFit – Wed, Dec 13

Warm-Up
Warm-Up
<p><span style="color:#000000;">1 ROUND</span></p><p><span style="color:#000000;">100m Jog</span></p><p><span style="color:#000000;">10 PVC Pass Throughs</span></p><p><span style="color:#000000;">10 Bird Dogs</span></p><p><span style="color:#000000;">10 Scap Pull-Ups</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1 ROUND </span></p><p><span style="color:#000000;">100m Jog</span></p><p><span style="color:#000000;">10 Snatch Grip BTN Push Press (PVC or BB)</span></p><p><span style="color:#000000;">10 Dead Bugs</span></p><p><span style="color:#000000;">10 Kip Swings</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1 ROUND</span></p><p><span style="color:#000000;">100m Run</span></p><p><span style="color:#000000;">10 Hang Muscle Snatch (PVC or BB)</span></p><p><span style="color:#000000;">10 Sit-Ups</span></p><p><span style="color:#000000;">5 Dynamic Kips</span></p>

Extended Warm-Up – All
3 SETS
<p style="text-align:center;"><span style="color:#000000;">5-7 Power Snatches*</span></p><p style="text-align:center;"><span style="color:#000000;">1-3 Gymnastic Pulls**</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Start with an empty bar, and build to slightly past workout weight.</span></p><p style="text-align:center;"><span style="color:#000000;">**Gymnastics Options:</span></p><p style="text-align:center;"><span style="color:#000000;">Up-Down Pull-Ups</span></p><p style="text-align:center;"><span style="color:#000000;">Chest to Bars</span></p><p style="text-align:center;"><span style="color:#000000;">Bar Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>

Workout – Performance
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="color:#000000;">25 Power Snatch (75/55)</span></p><p style="text-align:center;"><span style="color:#000000;">50 Sit-Ups*</span></p><p style="text-align:center;"><span style="color:#000000;">10 Bar Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Option for 35 GHD Sit-Ups.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (35/25)</span></p>

Workout – Fitness
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="color:#000000;">20 Power Snatch (65/45)</span></p><p style="text-align:center;"><span style="color:#000000;">40 Sit-Ups</span></p><p style="text-align:center;"><span style="color:#000000;">10 Up-Down Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB: (30/20)</span></p>

Optional Cool Down
ON A 5:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="color:#000000;">Foam Roll Lats</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>