171 CrossFit – Thu, Dec 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10/10 Single Leg Bunny Hops → 30 Single Unders → 30 Double Unders*</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10 PVC RDL</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10 PVC Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10 PVC Muscle Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10 PVC BTN Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">10 PVC OHS</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c125714c-7fff-6a14-f361-16a7d7d37aa4">*In round 2, complete 30 Single Unders. In round 3, complete 30 Double Unders. </span></p><p><br /> </p>
Strength
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">6 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">1 Hang Squat Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">+</span></p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">1 Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">*Start Light-Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2e982b5e-7fff-3ef3-988d-475085df7afb">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">2-4-6-4-2</span></p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">Hang Squat Snatch (115/75)|(75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">25-50-75-50-25</span></p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d3ea74cd-7fff-9804-0d37-ca1c7cd8c6ea">KG BB: (52.5/35)|(35/25)</span></p><p><br /> </p>
