171 CrossFit – Tue, Dec 6
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">EMOM x 7 MINUTES (:40 ON / :20 OFF) </span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 1 – EZ Bike</span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 2- Good Mornings </span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 3 – Bird Dogs </span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 4 – MOD Bike</span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 5 – Barbell RDL</span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 6 – Hollow Rocks </span></p><p dir="ltr"><span id="docs-internal-guid-3783f9db-7fff-a511-f182-bdf05e17384b">MIN 7 – HARD Bike</span></p>
Strength
Deadlift (5-5-5*)
<p dir="ltr"><span id="docs-internal-guid-f7ba87b8-7fff-fd75-2f8e-70c987ebaf64">*Start Light and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f7ba87b8-7fff-fd75-2f8e-70c987ebaf64">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">6 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">7 Deadlifts (255/175)|(175/115)</span></p><p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">15/12 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9e3d0c9f-7fff-8991-c95d-38ae2e4a5b49">KG BB: (115/79)|(79/52.5)</span></p><p><br /> </p>
