171 CrossFit – Mon, Feb 13
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">EMOM x 4 MINUTE BIKE</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">MIN 1 – :25 Arms Only + :25 Legs Only</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">MIN 2 – :45 EZ Pace (45-50 RPM)</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">MIN 3 – :45 Mod Pace (50-60 RPM)</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">MIN 4 – :45 Workout Pace (55-65+ RPM)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">30 Crossbody Mountain Climbers</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">10 Alt. DB Around the World</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">8 Up-Downs*</span></p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">6/6 Single Arm DB Floor Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d6db524e-7fff-ead5-9a04-e03ecfe26301">*RND 2-3 complete 8 Burpees. </span></p><p><br /> </p>
Skill – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">3 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">1 Snatch Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">+</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">1 Snatch High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">+</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">1 Hang Power Snatch</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">+</span></p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">1 Power Snatch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">*Start w/ Empty barbell and build to Lightweight. This is meant to be a primer for tomorrow’s 1-Rep Test so STAY LIGHT — we are greasing the groove!</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a312dda6-7fff-3f69-acf4-040c29f20003">(No Measure)</span></p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-ab141222-7fff-b594-bd5f-875350e2e957">AMRAP x 17 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ab141222-7fff-b594-bd5f-875350e2e957">10 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-ab141222-7fff-b594-bd5f-875350e2e957">20 DB Floor Press (Athlete Choice, Mod)</span></p><p dir="ltr"><span id="docs-internal-guid-ab141222-7fff-b594-bd5f-875350e2e957">30/25 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ab141222-7fff-b594-bd5f-875350e2e957">(Score is Rounds + Reps)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-95059014-7fff-ffb5-49c6-a316cfeb854a">AMRAP x 17 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-95059014-7fff-ffb5-49c6-a316cfeb854a">8 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-95059014-7fff-ffb5-49c6-a316cfeb854a">16 DB Floor Press (Athlete Choice, Mod-Light)</span></p><p dir="ltr"><span id="docs-internal-guid-95059014-7fff-ffb5-49c6-a316cfeb854a">25/20 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-95059014-7fff-ffb5-49c6-a316cfeb854a">(Score is Rounds + Reps)</span></p>
Optional Cool Down
FOR RECOVERY*
<p dir="ltr"><span id="docs-internal-guid-d65d89d9-7fff-58a2-1000-b30ac02422e1">8:00 Cal Bike (Nasal Breathing)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d65d89d9-7fff-58a2-1000-b30ac02422e1">*Every 2:00 not including 0:00 complete 5/5 Moose Antlers + 10 Alt. Bird/Dogs.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d65d89d9-7fff-58a2-1000-b30ac02422e1">(No Measure)</span></p><p><br /> </p>
