171 CrossFit – Fri, Jul 14
Summer is here, and it is time to get jacked and get tan! Our 8-week Oly cycle is here, which means getting the PR board ready for members to celebrate their progress over the next two months!
Our COMPETE program also has some barbell cycling work queued up for July, and FLEX has some heavy hinging on the docket for massive back and gains for athletes that want it.
The temperatures are heating up, and so is the programing. Let's go!
Warm-Up
Warm-Up
<p>EMOM x 4 MINUTES (:40 ON/ :20 OFF)</p><p>MIN 1 – Bike (RPM 50-60)</p><p>MIN 2 – Bike (RPM 55-65)</p><p>MIN 3 – Bike (RPM 60-70)</p><p>MIN 4 – Bike Workout Pace </p><p> </p><p>Into… </p><p> </p><p>2 ROUNDS </p><p>5 PVC Pass Thrus </p><p>5 PVC Snatch Deadlift + Upright Row </p><p>5 PVC Scarecrow Snatch </p><p>5 Burpees </p>
Strength – Performance
High-Hang Snatch (1.) High Hang Squat Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%))
<p>*Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Metcon (Weight)
<p>2.) Above the Knee Hang Pulls</p><p>3×5 (70%)</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 8 Oly Cycle</p>
Strength – Fitness
High-Hang Snatch (1.) High Hang Snatch*
1×5 (50%)
1×3 (55%)
3×2 (60%))
<p>*Option Power or Deep Power. Based off 1RM Snatch. If no 1RM complete sets at RPE 5-6.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Metcon (Weight)
<p>2.) Above the Knee Hang Pulls</p><p>3×5 (70%)</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES</p><p>15/12 Cal Bike</p><p>6 Renegade Row + Power Clean (50/35)*</p><p> </p><p>*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 12 MINUTES</p><p>12/10 Cal Bike</p><p>6 Renegade Row + Power Clean (35/20)*</p><p> </p><p>*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – 8/8 SA DB Upright Rows</p><p>MIN 2 – :45 Hollow Hold</p><p>MIN 3 – :45 EZ Bike</p><p> </p><p>(No Measure)</p>
