171 CrossFit – Mon, Feb 27
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">2-4-6-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">Step-Ups (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">Burpees or Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">8 Box Jumps w/ Step-Down</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">8 Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">8 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-d9c46ae2-7fff-928d-0d29-c2d8f255ed69">8 Clean Deadlifts</span></p><p><br /> </p>
Strength – Performance
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-77180212-7fff-dd2d-a987-89af6b5274ce">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-77180212-7fff-dd2d-a987-89af6b5274ce">MIN 1 – 1-2 Power Cleans*</span></p><p dir="ltr"><span id="docs-internal-guid-77180212-7fff-dd2d-a987-89af6b5274ce">MIN 2 – 1-2 Bar Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77180212-7fff-dd2d-a987-89af6b5274ce">*Start moderate and build up to and possibly past workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-77180212-7fff-dd2d-a987-89af6b5274ce">(Score is Weight)</span></p>
Strength – Fitness
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-c05fd262-7fff-599f-46ea-03070a5b93c6">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c05fd262-7fff-599f-46ea-03070a5b93c6">MIN 1 – 1-2 Power Cleans*</span></p><p dir="ltr"><span id="docs-internal-guid-c05fd262-7fff-599f-46ea-03070a5b93c6">MIN 2 – 2-3 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c05fd262-7fff-599f-46ea-03070a5b93c6">*Start light and build up to and possibly past workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c05fd262-7fff-599f-46ea-03070a5b93c6">(Score is Weight)</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">15 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">3 Bar Muscle-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">2 Box Jumps (30/24)</span></p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">1 Power Clean (205/145)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">*2 Ring Muscle-Ups Optional.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-21d124ef-7fff-b797-a7dd-07b508cda170">KG BB: (90/65)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">12 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">6 Pull-Ups*</span></p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">4 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">2 Power Clean (155/105)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">*4 Chest to Bar Pull-Ups Optional.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-91565c80-7fff-0450-1e23-4c1dfe61daef">KG BB: (70/47.5)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">5 Up Dog to Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">:30 Reverse Plank Hold</span></p><p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">1:00 Scap/Spinal Lacrosse Ball Smash/Side*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">*Place lacrosse ball behind shoulder, b/t scapula and spine. Place arm overhead. Focus on deep breaths.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7110a770-7fff-4ef2-9f89-f010997fa60e">(No Measure)</span></p>
