171 CrossFit – Sat, Dec 31
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 Box Step-Overs</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 PVC Pass Thru</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">:20 Hollow Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 Half Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 PVC BTN Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 PVC OHS</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">:20 Hollow Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">100m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 PVC BTN Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">10 Alligator Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-fb3db82e-7fff-ae20-c149-5a69c22b731c">100m Run</span></p><p><br /> </p>
Strength
Power Snatch (ON A 10:00 RUNNING CLOCK…
Build to a Moderate-Heavy 3-Rep TNG Power Snatch)
Build to a Moderate-Heavy 3-Rep TNG Power Snatch)
<p dir="ltr"><span id="docs-internal-guid-3cf2273d-7fff-0bcc-9501-7618a1d9d620">(Score is Weight)</span></p><p><br /> </p>
Workout
“COUNTDOWN” (Time)
FOR TIME*
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
10-9-8-7-6-5-4-3-2-1
Box Jump Overs (24/20)
Toes to Bar
Power Snatch (135/95)|(95/65)
*After each full round complete a 100m Run. The workout ends with a 100m Run.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
<p dir="ltr"><span id="docs-internal-guid-14c2bf92-7fff-21a3-a7c3-bdc47f07a147">NOTE: New Benchmark.</span></p>
Partner Workout Option
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">AMRAP x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">10-9-8-7-6-5-4-3-2-1</span></p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">Box Jump Overs (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">Power Snatch (135/95)|(95/65)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">*After each full round complete a 100m Run.</span></p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">**P1 works while P2 Rests. Split work as needed. Both Partners run together each time. Once the final round of 1/1/100m is completed start back at the beginning. Each 100m run counts as 1 rep.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ba555f15-7fff-4dea-16c1-f2d170f5b863">KG BB: (60/42.5)|(42.5/30)</span></p><p><br /> </p>
