171 CrossFit – Sun, Jan 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">400m Team Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">5 Up-Down + Scap Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">5/5 Single Arm Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">5 Sumo Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">20 Single Unders*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-698354ae-7fff-a04b-c2ef-7190310e361a">* Single Unders switch Double Unders if able at halfway point. </span></p><p><br /> </p>
Skill – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">5 Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">10 Tempo Push-Ups (1111)</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">5 Segmented Sumo DL High Pull*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">*1 Rep w/ Barbell or PVC is…</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">Sumo DL</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">Shrug</span></p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">High Pull</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3b35ff97-7fff-05c5-00f8-904467f2bea6">(No Measure)</span></p><p><br /> </p>
Skill – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">5 Banded Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">8 Tempo Push-Ups (1111)</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">5 Segmented Sumo DL High Pull*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">*1 Rep w/ Barbell or PVC is…</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">Sumo DL</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">Shrug</span></p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">High Pull</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-79afa495-7fff-5b11-8484-d8193dd57469">(No Measure)</span></p><p><br /> </p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">4 SETS FOR MAX REPS</span></p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">MIN 1 – Sumo Deadlift High Pulls (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">MIN 2 – Up-Downs Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">MIN 3 – Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">MIN 4 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">MIN 5 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-02a594bf-7fff-aa7a-1d25-ba605f4ff836">KG BB: (42.5/30)</span></p><p><br /> </p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">4 SETS FOR MAX REPS</span></p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">MIN 1 – Sumo Deadlift High Pulls (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">MIN 2 – Up-Downs Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">MIN 3 – Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">MIN 4 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">MIN 5 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18d58cd8-7fff-6ded-0642-920ce22b1bdb">KG BB: (30/20)</span></p><p><br /> </p>
