171 CrossFit – Fri, Jun 16

Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES </p><p>30 Single Unders </p><p>6 WB Deadlifts</p><p>6 WB Front Squats </p><p>6 WB Strict Press </p><p>6 Tuck-Ups </p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES </p><p>20 Double Unders or 5 Single-Single-Double Attempts </p><p>8 WB Thrusters* </p><p>8 V-Ups</p><p> </p><p>*Option to practice WBs halfway through AMRAP.</p>

Extended Warm-Up – All
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – 5 Deadlifts*</p><p>MIN 2 – 5-7 Tuck-Up + V-Up</p><p>MIN 3 – :30 Jump Rope Practice</p><p> </p><p>*Start Moderate and build to second or final workout weight.</p><p> </p><p>(No Measure)</p>

Workout – Performance
“MYMC 23.1” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
100 Double Unders
50 Wall Balls (20/14)
35 Toes to Bar
20 Deadlifts (225/155)
75 Double Unders
40 Wall Balls
25 Toes to Bar
15 Deadlifts (275/185)
50 Double Unders
30 Wall Balls
15 Toes to Bar
10 Deadlifts (315/205)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

(Score is Rounds + Reps)

KG BB1: (100/70)
KG BB2: (125/85)
KG BB3: (143/93)

Workout – Fitness
“MYMC 23.1 (FITNESS)” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
150 Single Unders
35 Wall Balls (14/10)
25 Knees to Chest
15 Deadlifts (155/105)
100 Single Unders
25 Wall Balls
15 Knees to Chest
10 Deadlifts (185/135)
75 Single Unders
15 Wall Balls
10 Knees to Chest
5 Deadlifts (205/145)

*If athletes make it back to the Deadlifts on the second round the bar stays at the final weight.

(Score is Rounds + Reps)

KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)

Optional Cool Down
2 SETS FOR QUALITY
<p>5/5 Wrist Circles</p><p>10 Cat/Cows</p><p>10/10 Side Plank Rotations</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>