171 CrossFit – Tue, Jan 2

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">10 Good Mornings </span></p><p><span style="background-color:transparent;color:#000000;">10 Tuck-Ups</span></p><p><span style="background-color:transparent;color:#000000;">:30 Dead Hang from Pull-Up Bar</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">10 Kang Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 V-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</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;">1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">10 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">10 Empty Bar Back Squats</span></p><p><span style="background-color:transparent;color:#000000;">10 Strict Knees to Chest</span></p><p><span style="background-color:transparent;color:#000000;">10 Kip Swings</span></p>

Workout – Performance
AMRAP x 8 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-4-6 and so on…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Back Squats (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Toes to Bar</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Workout – Fitness
AMRAP x 8 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-4-6 and so on…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Back Squats (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Toes to Something</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</span></p>

Post Workout Strength (All)
Back Squat (5×5*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Build to a Moderate+ weight and stay Moderate+ across all sets.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Week 1 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>