171 CrossFit – Tue, May 16
Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES</p><p>MIN 1 – 200m Run</p><p>MIN 2 – 10 Scap Pull-Ups + Max Knee Raises</p><p>MIN 3 – 10 Cat Cows + Max Glute Bridges</p><p>MIN 4 – 10 RDL + Max Up-Downs</p>
Strength – All
Deadlift (1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%)
<p>*Based off of 90% of Heavy 1-Rep</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 6 Wendler</p>
Workout – Performance
Metcon (Time)
<p>4 SETS</p><p>10 Toes to Bar</p><p>5 Deadlifts (315/205)*</p><p>10 Toes to Bar</p><p>200m Run</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (143/93)</p>
Workout – Fitness
Metcon (Time)
<p>4 SETS</p><p>10 Knees to Chest</p><p>5 Deadlifts (205/145)*</p><p>10 Knees to Chest</p><p>200m Run</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Barbell must be held in double-overhead grip. Bar cannot be slammed to create TNG, must be a smooth touch and return.</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG BB: (93/65)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10/10 Wrist Nerve Glides*</p><p>5/5 Single Leg Prone Leg Lift Stretch**</p><p>10 SLOW Alt. Bird Dogs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Place an outstretched arm against the wall or post on the rig, with palm against the surface and fingers pointed down. Slowly lower head away from the arm. Hold for :03-:05 then release.</p><p>**Lying face down, bend one knee to 90 degrees. Lift thigh off ground while squeezing the glutes. Hold for :03-:05 before lowering.</p><p> </p><p>(No Measure)</p>
