171 CrossFit – Wed, Dec 6

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">*GENERAL WARM-UP*</span></p><p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10/10 Big Arm Circles</span></p><p><span style="background-color:transparent;color:#000000;">10/10 Leg Swings</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Moose Antlers</span></p><p><span style="background-color:transparent;color:#000000;">5 Push Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 V-Ups/Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</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;">*SPECIFIC WARM-UP*</span></p><p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">8 Kip Swings</span></p><p><span style="background-color:transparent;color:#000000;">6 Muscle Cleans</span></p><p><span style="background-color:transparent;color:#000000;">6 Strict Press</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 ROUND (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">10 Toe Touch Jumping Jacks</span></p><p><span style="background-color:transparent;color:#000000;">8 Kipping Knee Raises</span></p><p><span style="background-color:transparent;color:#000000;">6 Power Cleans</span></p><p><span style="background-color:transparent;color:#000000;">6 Push Press</span></p>

Strength – All
Push Jerk (12-10-8*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Light and build to Moderate. This is a deload week in the Strength Cycle.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 4 of 5</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Wave-Loading Cycle</span></p>

Workout – Performance
4 SETS* (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-4-6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Push Jerk (185/135)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12-8-6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Toes to Bar</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (85/60)</span></p>

Workout – Fitness
4 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-4-6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Push Jerk (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12-8-6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Toes to Something</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*1 SET = 2/12, 4/8, 6/6 then rest. All barbell reps should be performed unbroken…and only slightly heavier than the final loading in the Strength.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 As w/Light Weight</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Ts w/Light Weight</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Ys w/Light Weight</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Banded Upright Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Child’s Pose w/Lat Stretch</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>