171 CrossFit – Thu, Dec 15

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 PVC Pass Thru + Lunge</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 Scarecrow Snatch*</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">8 Kip Swings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">1-2 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 Snatch Grip Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">6 Hang Muscle Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8601fac5-7fff-89cc-d88e-f4fc5dc6628d">*Pull PVC up until elbows cannot get any higher. They quickly turn over and punch the PVC overhead. Trace the same path on the way down. </span></p><p><br /> </p>

Strength
Power Snatch (EMOM x 8 MINUTES
3 TNG Power Snatches*)
<p dir="ltr"><span id="docs-internal-guid-54d244f0-7fff-1869-d1ed-c711b42a52a5">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-54d244f0-7fff-1869-d1ed-c711b42a52a5">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">1-2-3-4-5-6-7-8-9-10</span></p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">Power Snatches (95/65)|(65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">*Complete a 100m Run after Each Full Round.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a89d7592-7fff-b048-fc16-a5e1982dd842">KG BB: (42.5/30)|(30/20)</span></p><p><br /> </p>

Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">2:00 EZ Cardio</span></p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">:45/:45 Hurdler Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">:45/:45 Groiner Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">1:00 Child’s Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-83a312c8-7fff-b783-f9f2-8ef6f0767848">(No Measure)</span></p><p><br /> </p>