171 CrossFit – Tue, Feb 14
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">1-2 ROUNDS (2:00 CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">6 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">6 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">6 Alt. Samson Lunges</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">4/4 Lateral Step-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">4 Snatch Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">4 Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">4 Strict Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-10c80aa5-7fff-46b1-2d62-09dc78115c54">*Switch to Box Jumps / Alt. Step-Ups at halfway</span></p>
Strength – All
Power Snatch (ON AN 18:00 RUNNING CLOCK…
Build to a Heavy 1-Rep)
Build to a Heavy 1-Rep)
<p dir="ltr"><span id="docs-internal-guid-28f960bb-7fff-c1d6-1fb5-57ae42ccef0d">Week 7 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-28f960bb-7fff-c1d6-1fb5-57ae42ccef0d">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
“BE MINE” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (115/75)
9 Box Jumps (24/20)
3 Power Snatches (115/75)
9 Box Jumps (24/20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (135/95)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (155/105)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
<p>NOTE: W.O.W. this our pick for epic workout of the week!</p>
Workout – Fitness
“BE MINE (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 5 MINUTES
3 Power Snatches (75/55)
9 Box Jumps (20)
3 Power Snatches (75/55)
9 Box Jumps (20)
-Rest 1:30-
AMRAP x 4 MINUTES
2 Power Snatches (95/65)
6 Box Jumps
-Rest 1:30-
AMRAP x 3 MINUTES
1 Power Snatch (115/75)
3 Box Jumps
(Score is Total Rounds + Reps)
KG BB1: (35/25)
KG BB2: (42.5/30)
KG BB3: (52.5/35)
<p>NOTE: W.O.W. this our pick for epic workout of the week!</p>
