171 CrossFit – Mon, Jul 24
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES</p><p>15 Toe Touch + Jumping Jacks</p><p>10 Calf Raise + Tib Raise</p><p>5 Jumping Air Squats</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>6 Clean Deadlifts</p><p>6 Alt. Elbow Punches</p><p>6 Empty Barbell Front Squats</p><p>30 Single Unders*</p><p> </p><p>*:30 Double Under practice in 2nd Round</p>
Strength – Performance
Squat Clean (1.) Squat Clean*
1×3 (70%)
1×2 (75%)
3×2 (80%))
<p>*Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Clean Pull (2.) Clean Pulls**
3×3 (90%))
<p>**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Strength – Fitness
Power Clean (1.) Power Clean*
1×3 (70%)
1×2 (75%)
3×2 (80%))
<p>*Option Power or Deep Power. Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 7-8.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Short Rest b/t P1 & P2-</p>
Clean Pull (2.) Clean Pulls**
3×3 (90%))
<p>**Based off 1RM Clean & Jerk. If no 1RM complete sets at RPE 9.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 8 Oly Cycle</p>
Workout – Performance
“SPIN CYCLE” (Time)
3 SETS
3 Reps of Barbell Complex (165/115)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
3 Reps of Barbell Complex (165/115)*
60 Double Unders
2 Reps of Barbell Complex
40 Double Unders
1 Rep of Barbell Complex
20 Double Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
1 Hang Squat Clean
+
1 Squat Clean
(Score is Total Time)
KG BB: (75/52.5)
Workout – Fitness
“SPIN CYCLE (FITNESS)” (Time)
3 SETS
3 Reps of Barbell Complex (115/75)*
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders
3 Reps of Barbell Complex (115/75)*
80 Single Unders
2 Reps of Barbell Complex
60 Single Unders
1 Rep of Barbell Complex
40 Single Unders
-Rest 2:00 b/t Sets-
*1 Rep of Barbell Complex:
1 Deadlift
+
2 Hang Power Clean
+
1 Front Squat
(Score is Total Time)
KG BB: (52.5/35)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Empty Barbell Quad Smash</p><p>10 Alt. Wrist Push-Ups</p><p>10 SLOW Arm Haulers</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
