171 CrossFit – Fri, Dec 2
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">AMRAP x 4 MINUTES </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">4 Burpees </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">6 Alt. Lunges </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">8 Glute Bridge-Ups </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">1-2 ROUNDS (Time Permitting) </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">6 Clean Deadlifts </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">6 Hang High Pulls </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">6 Hang Muscle Clean + Elbow Punches </span></p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">4 Clean Drop Drills*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-37ebd212-7fff-9efc-fa20-70b493b81d40">*1 Rep= Stand on toes + shrugs shoulders/ flex legs and hold for :01-:02 before dropping into a catch position. </span></p><p><br /> </p>
Strength
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">EVERY 1:30 x 6 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">1 Power Clean</span></p><p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">+</span></p><p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">2 Hang Power Cleans</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">*Start Light and build past workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6537a91e-7fff-ce54-d868-02022b04dbec">(Score is Weight)</span></p><p><br /> </p>
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
<p dir="ltr"><span id="docs-internal-guid-6164adbf-7fff-7e7c-7761-936b3173f02d">Last Seen: 3/15/2022</span></p><p><br /> </p>
