171 CrossFit – Fri, Jun 2
Warm-Up
Warm-Up
<p>1 ROUND</p><p>100m Run</p><p>5/5 Plate Rounds the Worlds</p><p>10 Up-Downs</p><p> </p><p>into….</p><p> </p><p>1 ROUND</p><p>100m Run</p><p>10 Burpees</p><p>:30 Barbell OH Hold</p><p> </p><p>into…</p><p> </p><p>1 ROUND</p><p>100m Run</p><p>10 Burpees to Target</p><p>10 Barbell Strict Press</p>
Strength – All
Push Press (5-5-5)
<p>*Keep weight Light across all sets. This is a Deload Week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 5 of 6 Wendler</p>
Workout – Performance
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>400m Run</p><p>24 Burpees to Target*</p><p>12 Shoulder to Overhead (155/105)</p><p> </p><p>*Target is 6" above standing reach</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (70/47.5)</p>
Workout – Fitness
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>400m Run</p><p>18 Burpees to Target*</p><p>9 Push Press (115/75)</p><p> </p><p>*Target is 6" above standing reach</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (52.5/35)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00 Cool Down Walk</p><p>5/5 Moose Antlers</p><p>5 As / Ts / Ys*</p><p> </p><p>*1 Rep = A + T + Y. Use LIGHT weight.</p><p> </p><p>(No Measure)</p>
