171 CrossFit – Fri, Jan 19

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 BW Good Mornings</span></p><p><span style="background-color:transparent;color:#000000;">5 Cat/Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Deadbugs</span></p><p><span style="background-color:transparent;color:#000000;">5 Jefferson Curls</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;">2-3 ROUNDS (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">1:00 Row</span></p><p><span style="background-color:transparent;color:#000000;">5/5 Staggered Stance Deadlifts w/Empty Barbell</span></p><p><span style="background-color:transparent;color:#000000;">10 Glute Bridge-Ups</span></p><p><span style="background-color:transparent;color:#000000;">:30 Glute Bridge Hold</span></p>

Workout – Performance
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">300/250m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Deadlifts (155/105)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (70/47.5)</span></p>

Workout – Fitness
AMRAP x 10 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">250/200m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Deadlifts (115/75)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (52.5/35)</span></p>

Post Workout Strength (All)
Deadlift (7×3*)
<p>*Use the Same Mod-Heavy or Heavy Weight for All Sets</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 6<br>Strength | Progressive Overload Cycle</p>