171 CrossFit – Fri, Jan 6
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5 Push Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">10 Step Overs</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5/5 DB Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5/5 DB Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5/5 DB Press</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">1-2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5 Inch Worms</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">6 Box Jump Overs</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5 BB Snatch Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5 BB Snatch Hang High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">5 BB Snatch Push Jerk*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e3b4b9b6-7fff-f937-53b7-4769ad9db92e">*This movement is performed from behind the neck </span></p><p><br /> </p>
Strength – Performance & Fitness
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">5 SETS*</span></p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">1 Snatch Deadlift</span></p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">+</span></p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">1 Hang High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">+</span></p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">2 Hang Power Snatches</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">*Start Light and Build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">Week 1 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-121e701f-7fff-5472-a297-7f42f26aea1e">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
<p dir="ltr"><span id="docs-internal-guid-15147664-7fff-81c6-ec5b-25a6d1281743">NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-326f4c7f-7fff-bc01-136c-e68495135a65">KG DB: (22.5/15)</span></p><p><br /> </p>
Workout – Fitness
CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs
<p dir="ltr"><span id="docs-internal-guid-6816e430-7fff-3369-92de-b2c105c1c9fe">NOTE: W.O.W. This is our pick for epic workout of the week! Last Seen Open 2022.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6816e430-7fff-3369-92de-b2c105c1c9fe">KG DB: (15/10)</span></p><p><br /> </p>
