171 CrossFit – Wed, Mar 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">EMOM x 8 MINUTES* (:40 ON // :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">MIN 1 – BW Good Mornings → BB Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">MIN 2 – Push-Up to Pike → Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">MIN 3 – BB Jefferson Curls → BB RDLs</span></p><p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">MIN 4 – Up-Downs → Up-Downs Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1dd5892-7fff-baae-c8f2-050462f0c571">*Progress to second movement in round 2</span></p><p><br /> </p>
Strength – All
Deadlift (EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*)
5 ‘Library’ Deadlifts*)
<p dir="ltr"><span id="docs-internal-guid-17a16be6-7fff-2a5b-f3e0-b56dd9efd34f">*Start Moderate and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-17a16be6-7fff-2a5b-f3e0-b56dd9efd34f">(Score is Weight)</span></p><p><br /> </p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">AMRAP x 7 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">3 Deadlift (255/175)</span></p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">9 Strict Ring Dips</span></p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">12 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">*Start at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0a104a33-7fff-ae33-400d-9e6214f3fc0a">KG BB: (115/79)</span></p><p><br /> </p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">2 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">AMRAP x 7 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">3 Deadlift (185/135)</span></p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">6 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">9 Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">-Rest 1:30 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">*Start at the beginning of each AMRAP.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">(Score is Lowest Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c1e75053-7fff-f4d8-507e-16b768e92443">KG BB: (85/60)</span></p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-720e3cac-7fff-3eea-7e79-e943df0044c1">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-720e3cac-7fff-3eea-7e79-e943df0044c1">10 Barbell Rollouts</span></p><p dir="ltr"><span id="docs-internal-guid-720e3cac-7fff-3eea-7e79-e943df0044c1">5/5 Sciatic Nerve Floss</span></p><p dir="ltr"><span id="docs-internal-guid-720e3cac-7fff-3eea-7e79-e943df0044c1">10 Sumo Stance Good Mornings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-720e3cac-7fff-3eea-7e79-e943df0044c1">(No Measure)</span></p>
