171 CrossFit – Fri, Dec 22

Warm-Up
Warm-Up
<p><span style="color:#000000;">1 Round</span></p><p><span style="color:#000000;">20 Toe Touch Jumping Jacks </span></p><p><span style="color:#000000;">10 Banded Pass Throughs</span></p><p><span style="color:#000000;">8 Plank to Pike</span></p><p><span style="color:#000000;">6 Banded Pull Aparts</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;">10 Up-Downs</span></p><p><span style="color:#000000;">10 Banded Around the Worlds</span></p><p><span style="color:#000000;">8 Tempo Push-Ups (31X1)</span></p><p><span style="color:#000000;">6 Overhead Banded Pull Aparts</span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">1-2 Rounds (Time Permitting) </span></p><p><span style="color:#000000;">5 PVC Cuban Press* </span></p><p><span style="color:#000000;">5 Hang Muscle Snatch</span></p><p><span style="color:#000000;">5 Behind the Neck Snatch Grip Push Jerks</span></p><p> </p><p><span style="color:#000000;">*Athletes hold the PVC pipe in their Snatch grip and perform an upright row into a press overhead practicing bar path.</span></p>

Strength – All
EVERY 1:30 x 5 SETS (Weight)
<p style="text-align:center;"><span style="color:#000000;">1 Power Snatch</span></p><p style="text-align:center;"><span style="color:#000000;">+</span></p><p style="text-align:center;"><span style="color:#000000;">2 Hang Power Snatches</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Start Light and build to Moderate.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Weight)</span></p>

Workout – All
4 SETS (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="color:#000000;">AMRAP x 3 MINUTES</span></p><p style="text-align:center;"><span style="color:#000000;">1-2-3-and so on…</span></p><p style="text-align:center;"><span style="color:#000000;">Power Snatch (Athlete Choice)*</span></p><p style="text-align:center;"><span style="color:#000000;">2-4-6-and so on…</span></p><p style="text-align:center;"><span style="color:#000000;">Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Weight Options…</span></p><p style="text-align:center;"><span style="color:#000000;">(95/65)</span></p><p style="text-align:center;"><span style="color:#000000;">(135/95)</span></p><p style="text-align:center;"><span style="color:#000000;">(155/115)</span></p><p style="text-align:center;"><span style="color:#000000;">Start at the beginning of each AMRAP.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Lowest Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">KG BB1: (42.5/30)</span></p><p style="text-align:center;"><span style="color:#000000;">KG BB2: (60/42.5)</span></p><p style="text-align:center;"><span style="color:#000000;">KG BB3: (70/47.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="color:#000000;">1:00 Walking Rest or EZ Bike</span></p><p style="text-align:center;"><span style="color:#000000;">10 Arm Haulers</span></p><p style="text-align:center;"><span style="color:#000000;">5 Calf Raises on Elevated Surface w/:03 Pause in Bottom</span></p><p style="text-align:center;"><span style="color:#000000;">5/5 Moose Antlers</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>