171 CrossFit – Tue, Dec 26

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">5 Cal Bike (legs only)</span></p><p><span style="background-color:transparent;color:#000000;">5 Cal Bike (arms only)</span></p><p><span style="background-color:transparent;color:#000000;">5 Cal Bike (legs + arms)</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">5 Bodyweight Kang Squats* </span></p><p><span style="background-color:transparent;color:#000000;">5 Empty Barbell Upright Rows</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">5 Tall/Vertical Jumps</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1:00 Bike</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Option to add an empty barbell in the second round.</span></p>

Strength – All
EVERY 1:30 x 6 SETS* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Hang Power Cleans</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and end Moderate-Heavy.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – Performance
ON A 12:00 RUNNING CLOCK… (Calories)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Cal Bike*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (135/95)*.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Clean Reps:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND1 = 12</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 2 = 10</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 3 = 8</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 4 = 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 5 = 4</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 6 = 2</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Cals)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Workout – Fitness
ON A 12:00 RUNNING CLOCK… (Calories)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Cal Bike*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Every 2:00, including 0:00, complete Reps of Hang Power Cleans (95/65)*.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Clean Reps:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND1 = 12</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 2 = 10</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 3 = 8</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 4 = 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 5 = 4</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">RND 6 = 2</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Cals)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</span></p>

Optional Finisher
2-3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Plank Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Dead Hang Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Hollow Body Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Chin Over the Bar Hold</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest As Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>