171 CrossFit – Fri, Jan 5

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">TABATA STYLE</span></p><p><span style="background-color:transparent;color:#000000;">2 ROUNDS (:20 ON / :10 OFF)</span></p><p><span style="background-color:transparent;color:#000000;">Bike</span></p><p><span style="background-color:transparent;color:#000000;">Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">Shoulder Taps</span></p><p><span style="background-color:transparent;color:#000000;">Alt. Single DB Deadlift</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;">:30 Bike</span></p><p><span style="background-color:transparent;color:#000000;">3 Push-Ups</span></p><p><span style="background-color:transparent;color:#000000;">3 Burpees</span></p><p><span style="background-color:transparent;color:#000000;">6 Alt. Hang DB Cleans</span></p>

Workout – Performance
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 DB Alt. Devils Clean (50/35)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (22.5/15)</span></p>

Workout – Fitness
AMRAP x 12 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12/10 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 DB Alt. Devils Clean (35/20)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG DB: (15/10)</span></p>

Post Workout Strength (All)
Deadlift (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>