171 CrossFit – Tue, Jan 3
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">2:00 Bike (Min 1 = EZ / Min 2 = Mod)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">5 PVC Passes</span></p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">10 PVC Alt. Overhead Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">5 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">10 Alt. Groiners</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ec9fb4a5-7fff-7da6-618f-30b23f1cd01a">*After the Warm-Up, put the barbell in the rack and begin a lat/tricep smash. This will help open the Front Rack and Overhead positions.</span></p><p><br /> </p>
Strength – Performance
Overhead Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
Build to a Moderate Set of 5 Reps*)
<p dir="ltr"><span id="docs-internal-guid-b7ad0bed-7fff-c4cc-38d2-2a13b1280add">*Start Light-Moderate and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7ad0bed-7fff-c4cc-38d2-2a13b1280add">Week 1 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b7ad0bed-7fff-c4cc-38d2-2a13b1280add">(Score is Weight)</span></p><p><br /> </p>
Strength – Fitness
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
Build to a Moderate Set of 5 Reps*)
<p dir="ltr"><span id="docs-internal-guid-8931e5c3-7fff-6d9e-7f33-13d00286597c">*Start Light-Moderate and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8931e5c3-7fff-6d9e-7f33-13d00286597c">Week 1 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8931e5c3-7fff-6d9e-7f33-13d00286597c">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">EVERY 3:00 FOR 5 SETS…</span></p><p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">20/15 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">10 Overhead Squats (135/95)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">-Rest in Remaining Time-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-566fec89-7fff-1b2c-2371-98a4baefda05">KG BB: (60/42.5)</span></p><p><br /> </p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">EVERY 3:00 FOR 5 SETS…</span></p><p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">10 Front Squats (135/95)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">-Rest in Remaining Time-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-675b5cfc-7fff-77a5-d40f-ecdd1578f62f">KG BB: (60/42.5)</span></p><p><br /> </p>
