171 CrossFit – Sat, Jul 22
Warm-Up
Warm-Up
<p>2-3 SETS</p><p>Bent Over Plate IYT’s*</p><p>10 I’s</p><p>10 Y’s</p><p>10 T’s</p><p> </p><p>*From the BOR position, palms down, bing plates directly in front until biceps are by ears. Then bring them slightly outside shoulder grip, and finally directly out to the sides. </p><p> </p><p>Switch out the plates for a single DB and transition into…</p><p> </p><p>2 SETS</p><p>10 Alt. Box Step-Ups</p><p>8 Up-Downs</p><p>6/6 Single DB Arnold Press</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>10 Box Jumps</p><p>8 Burpees</p><p>6/6 Single DB Strict Press</p>
Strength – All
Push Jerk (5×3 (70%)*)
<p>*Based off 1RM Clean & Jerk. Stay at 70% across all sets. If no 1RM, complete sets at RPE 7.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 8 Oly Cycle</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES</p><p>30 Box Jumps (24/20)</p><p>20 Burpees</p><p>10/10 Single DB Shoulder to Overhead (50/35)</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 15 MINUTES</p><p>20 Box Jumps (20)</p><p>15 Burpees</p><p>10/10 Single DB Shoulder to Overhead (35/20)</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG DB: (15/10)</p>
Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES*</p><p>15 Box Jumps (24/20)</p><p>10 Burpees</p><p>5/5 Single DB Shoulder to Overhead (Athlete Choice)</p><p> </p><p>*Partners will complete every other movement in order. Ex: P1 does 15 Box Jumps, P2 does 10 Burpees, P1 does 5/5 Single DB Shoulder to Overhead etc. P1 works while P2 rests.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Lat Prayer Stretch on Box</p><p>5/5 Moose Antlers</p><p>10/10 Single Arm DB Bent Over Rows</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
