171 CrossFit – Wed, Feb 22
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Alt. Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">8/8 Single Arm DB Sumo Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">6 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">8 Tuck-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">8/8 Single Arm DB Russian Swings</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">6 Up Downs</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">4/4 S.A. Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Alt. DB Snatches</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Alt. DB Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-4b5e72b5-7fff-2229-3cb4-036aa808e853">10 Strict Knee Raises</span></p><p><br /> </p>
Skill – All
Metcon
<p dir="ltr"><span id="docs-internal-guid-21b6c58a-7fff-750b-7a1b-2ad2974bc07f">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-21b6c58a-7fff-750b-7a1b-2ad2974bc07f">Practice Rope Climbs*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21b6c58a-7fff-750b-7a1b-2ad2974bc07f">*Specifically focus on J-Hook Clamp & Stomp.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21b6c58a-7fff-750b-7a1b-2ad2974bc07f">(No Measure)</span></p><p><br /> </p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">2 Rope Climb</span></p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">4 Box Jump Overs (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">6 Alt. DB Devils Press (50/35)</span></p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">8 DB Alt. Box Step-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">*Hold DB any way above the waist.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4de06af8-7fff-420a-6c0b-367dd3c9b387">KG DB: (22.5/15)</span></p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">6 Strict Knees to Chest</span></p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">4 Box Jump Overs (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">6 Alt. DB Devils Press (35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">8 DB Alt. Box Step-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">*Hold DB any way above the waist.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-85a38a6c-7fff-8a5a-9306-e99b9b858ab7">KG DB: (15/10)</span></p>
Optional Finisher
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-7c329566-7fff-1b27-0e8f-784781e638ed">6 SETS (:20 ON/ :10 OFF)*</span></p><p dir="ltr"><span id="docs-internal-guid-7c329566-7fff-1b27-0e8f-784781e638ed">MOVT 1 – Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-7c329566-7fff-1b27-0e8f-784781e638ed">MOVT 2 – Hollow Body Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c329566-7fff-1b27-0e8f-784781e638ed">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7c329566-7fff-1b27-0e8f-784781e638ed">(Score is Reps)</span></p>
