171 CrossFit – Sat, Jan 27
Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">3-4 ROUNDS (7:00 CAP)</span></p><p><span style="background-color:transparent;color:#000000;">200m Run</span></p><p><span style="background-color:transparent;color:#000000;">8 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">8 Barbell Deadlifts</span></p><p><span style="background-color:transparent;color:#000000;">8 Barbell Upright Rows</span></p><p><span style="background-color:transparent;color:#000000;">8 Push-Up to Pike</span></p>
Hero Workout – Performance
Abbate (Time)
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">BB: (155/105)</span></p><p style="text-align:center;"> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (70/47.5)</span></p>
Hero Workout – Fitness
ABBATE (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;">1200m Mile Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21 Clean & Jerks (115/75)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">600m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21 Clean & Jerks</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1200m Mile Run</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: (52.5/35)</span></p>
Partner Workout Option
IN TEAMS OF 2… (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;">1200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">42 Clean & Jerks (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">600m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">42 Clean & Jerks</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1200m Run</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Partners will complete all runs together. P1 and P2 will split Clean & Jerks as needed with one partner working and one partner resting.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p>
Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Empty Barbell Quad Smash</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;">5/5 Moose Antlers</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>
