171 CrossFit – Mon, Jan 22

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">200m Jog</span></p><p><span style="background-color:transparent;color:#000000;">25’ High Kicks</span></p><p><span style="background-color:transparent;color:#000000;">25’ Walking Single Leg Good Mornings</span></p><p><span style="background-color:transparent;color:#000000;">25’ Toe Walk</span></p><p><span style="background-color:transparent;color:#000000;">25’ Heel Walk</span></p><p><span style="background-color:transparent;color:#000000;">200m Run</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;">6 Empty Barbell RDLs</span></p><p><span style="background-color:transparent;color:#000000;">6 Empty Barbell Upright Rows</span></p><p><span style="background-color:transparent;color:#000000;">6 Alt. Elbow Punches</span></p><p><span style="background-color:transparent;color:#000000;">6 Vertical Jumps</span></p>

Workout – Performance
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Cleans (135/95)*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Round 1 – 21 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Round 2 – 15 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Round 3 – 9 Reps</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 BB: (60/42.5)</span></p>

Workout – Fitness
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hang Power Cleans (95/65)*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Round 1 – 21 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Round 2 – 15 Reps</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Round 3 – 9 Reps</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 BB: (42.5/30)</span></p>

Post Workout Strength (All)
Deadlift (8×2*)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Use the same Heavy Weight for 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 4 of 6</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Strength | Progressive Overload Cycle</span></p>