171 CrossFit – Sat, Dec 9

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">6 Cat Cow</span></p><p><span style="background-color:transparent;color:#000000;">8 Clean Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">10 Elbow Punches </span></p><p><span style="background-color:transparent;color:#000000;">:20 Dead Hang</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</span></p><p><span style="background-color:transparent;color:#000000;">6 Hang Muscle Cleans</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Step Overs</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull Ups</span></p><p><span style="background-color:transparent;color:#000000;">12 Ring Rows</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</span></p><p><span style="background-color:transparent;color:#000000;">6 Hang Power Cleans</span></p><p><span style="background-color:transparent;color:#000000;">8 Box Jump Overs </span></p><p><span style="background-color:transparent;color:#000000;">6 Kip Swings + 6 Dynamic Kip Swings</span></p>

Workout – Performance
“SUPERSONIC” (Time)
20 ROUNDS FOR TIME
1 Power Clean (205/145)
2 Box Jump Overs (24/20)
3 Chest to Bar Pull-Ups

(Score is Time)

KG BB: (90/65)

Workout – Fitness
“SUPERSONIC (FITNESS)” (Time)
20 ROUNDS FOR TIME
1 Power Clean (145/100)
2 Box Jump Overs (20)
3 Pull-Ups*

*Option for Jumping C2B Pull-Ups

(Score is Time)

KG BB: (65/45)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 14 MINUTES*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 Box Jump Overs (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Chest to Bar Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*P1 will complete 1 full round while P2 rests. Once P1 has completed a round P2 will then complete a round.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Post-Workout Strength – All
ON A 10:00 RUNNING CLOCK… (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Build to a Heavy Complex…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 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;">1 Hang Clean*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Squat or Power.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>