171 CrossFit – Mon, Jun 26
Warm-Up
Warm-Up
<p>AMRAP x 5 MINUTES </p><p>10 Alt. Step-Ups </p><p>10 Calf Raises into 10 Bunny Hops </p><p>6 Cat/ Cows</p><p>6 Elbow Punches</p><p> </p><p>INTO…</p><p> </p><p>AMRAP x 3 MINUTES </p><p>5 Clean Deadlifts</p><p>20 Single Unders</p><p>5 Box Jumps</p>
Strength – All
Metcon (Weight)
<p>EVERY 1:30 x 8 SETS*</p><p>1 Clean Deadlift</p><p>+</p><p>1 Pausing Power Clean**</p><p>+</p><p>1 Hang Power Clean</p><p> </p><p>*Start Moderate and build to Mod-Heavy.</p><p>**Pause for :01 below the knee before completing the movement.</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>2 SETS*</p><p>AMRAP x 8 MINUTES</p><p>5 Power Cleans (155/105)</p><p>50 Double Unders</p><p>5 Hang Power Cleans</p><p>25 Box Jumps (20)</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*Reset at beginning of AMRAP each new set.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG BB: (70/47.5)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>2 SETS*</p><p>AMRAP x 8 MINUTES</p><p>5 Power Cleans (115/75)</p><p>75 Single Unders</p><p>5 Hang Power Cleans</p><p>20 Box Jumps (20)</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>*Reset at beginning of AMRAP each new set.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p><p> </p><p>KG BB: (52.5/35)</p>
Optional Cool Down
3 SETS FOR QUALITY
<p>6 Inch Worms</p><p>6/6 Side Plank Rotations</p><p>12 Alt. Bird Dogs w/:02 Pause</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
