171 CrossFit – Thu, Jan 18

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">5 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Step-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">5 Strict Press </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;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">5 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">5 Box Jumps</span></p><p><span style="background-color:transparent;color:#000000;">5 Muscle Clean</span></p><p><span style="background-color:transparent;color:#000000;">5 Push Press</span></p>

Skill – All
EMOM x 6 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Handstand Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">or</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 DB Deficit Push-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout of the Week – Performance
“PUSH THE PACE (PERFORMANCE)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Push Press (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Push Press (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Push Press (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Box Jumps (30/24)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (42.5/30)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (52.5/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (60/42.5)</span></p>

Workout of the Week – Fitness
“PUSH THE PACE (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Push Press (65/45)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Push Press (75/55)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Box Jumps (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Immediately Into…</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Push Press (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Box Jumps (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Up-Downs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB1: (30/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB2: (35/25)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB3: (42.5/30)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Down Dog</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>