171 CrossFit – Tue, Mar 14
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Empty Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Hanging Strict Knee Raises</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Inchworms + Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-6b117835-7fff-5c39-ac6c-879fcb6a028b">6 Cat/Cows</span></p>
Strength – All
Metcon (Weight)
<p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">1 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">+</span></p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">2 Push Jerk</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">*Start Moderate and build to/past heaviest workout weight.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98b8bab0-7fff-a77d-c1a4-2b7d65d54990">(Score is Weight)</span></p>
Workout – Performance
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 4 Shoulder to Overhead (185/135)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 6 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 1 – 5 Toes to Bar + 8 Shoulder to Overhead (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">(Score it Total Reps of Up-Downs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB1: (85/60)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB2: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-e05b3b64-7fff-13e0-7773-24622197bfe4">KG BB3: (42.5/30)</span></p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 4 Shoulder to Overhead (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 6 Shoulder to Overhead (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">-Rest 2:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 1 – 5 Hanging Knee Raise + 7 Shoulder to Overhead (65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">MIN 2 – :40 Max Up-Downs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">(Score it Total Reps of Up-Downs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB1: (60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB2: (42.5/30)</span></p><p dir="ltr"><span id="docs-internal-guid-fc0b19eb-7fff-8fe0-9e54-c8a74b7f45c0">KG BB3: (30/20)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">1 SET FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">2:00 Lat/Upper Back Foam Roll</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">10 Up Dog to Down Dog</span></p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">10/10 Banded Standing Shoulder External Rotation</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b22bb94d-7fff-e961-b1fe-6ffa0d1a0c8c">(No Measure)</span></p>
