171 CrossFit – Thu, May 11
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>5 Inch Worm + Push-Up</p><p>20 KB Flutter Kicks</p><p>10 Elbow Punches</p><p>5 OH Press</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>5 Up-Downs*</p><p>5 Slow Supine KB Pullover (:03 Descent)</p><p>5 Muscle Clean</p><p>5 Push Press</p><p> </p><p>*Round 2 perform Burpees</p>
Strength – All
Push Press (1×5 @65%
1×5 @75%
1×5+ @85%)
<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 2 of 6 Wendler</p>
Workout – Performance
Metcon (AMRAP – Rounds)
<p>EMOM x 12 MINUTES</p><p>MIN 1 – 5 Burpees + 3 Shoulder to Overhead (135/95)</p><p>MIN 2 – 5 Burpees + 4 Shoulder to Overhead</p><p>MIN 3 – 5 Burpees + 5 Shoulder to Overhead</p><p>And so on…</p><p> </p><p>*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 5 Burpees + 4 S2OH.</p><p> </p><p>(Score is Rounds Completed)</p><p> </p><p>KG BB:(60/42.5)</p>
Workout – Fitness
Metcon (AMRAP – Rounds)
<p>EMOM x 12 MINUTES</p><p>MIN 1 – 3 Burpees + 3 Shoulder to Overhead (95/65)</p><p>MIN 2 – 3 Burpees + 4 Shoulder to Overhead</p><p>MIN 3 – 3 Burpees+ 5 Shoulder to Overhead</p><p>And so on…</p><p> </p><p>*Continue to add 1 S2OH each round until you are unable to complete the round. If/when this happens take the next minute off and then start back at the rep scheme 3 rounds prior to failure. EX: Did not complete MIN 7. Took MIN 8 off, then started back on MIN 9 w/ 3 Burpees + 4 S2OH.</p><p> </p><p>(Score is Rounds Completed)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
Metcon
<p>2-3 SETS FOR QUALITY*</p><p>10 Prone Ts</p><p>10 Prone External Rotations</p><p>10 Prone Snow Angels</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Option to use small, LIGHT plates.</p><p> </p><p>(No Measure)</p>
