171 CrossFit – Mon, Jan 2

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">2-3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">:20 Single Unders*</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">8 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">:20 Tall Jump Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">8 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">8 Scap Pull-Ups**</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">*Complete Single Single Double Unders RND 2+3*</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">**Complete 5-7 Kip Swings RND 2+3.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">1-2 ROUNDS W/EMPTY BARBELL (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">5 Clean Deadlifts</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">5 Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">5 Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-76e0ce2d-7fff-c80b-74d7-98c778639a35">5 Hang Muscle Clean + Elbow Punch (R/L)</span></p><p><br /> </p>

Strength – Performance & Fitness
Hang Power Clean (10-8-6-10-8-6*)
<p>*Light-Moderate for 1st wave and build to Moderate in the 2nd wave. The second wave of 10-8-6 should be heavier than the first.</p><p> </p><p>Week 1 of 7 (Oly Cycle)</p><p> </p><p>(Score is Weight)</p>

Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES<br />5 Hang Power Cleans (155/105)<br />10 Pull-Ups<br />30 Double Unders*</p><p> </p><p>*Increase by 15 reps each round. 30-45-60-and so on…</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (70/47.5)<br /> </p>

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES<br />5 Hang Power Cleans (115/75)<br />10 Ring Rows<br />30 Double Unders*</p><p> </p><p>*Increase by 15 reps each round. 30-45-60-and so on…</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (52.5/35)<br /> </p>

Optional Cool Down
Performance & Fitness
<p>FOR RECOVERY <br />1-2 SETS<br />10 PVC Pass Thrus<br />10 Sumo Stance Good Mornings<br />12 Slow Arm Haulers<br />2:00 Foam Roll Lats/ Upper Back</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>