171 CrossFit – Wed, May 17
Warm-Up
Warm-Up
<p>1 ROUND</p><p>:45 Bike</p><p>10 Calf Raises</p><p>30 Single Unders</p><p>5/5 Moose Antlers</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>:45 Bike</p><p>5/5 Single Leg Good Mornings</p><p>30 Double Unders or :30 Practice</p><p>5 Push-Up to Pike</p><p> </p><p>into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>:30 Bike</p><p>10 Supinated Band Pull-Aparts</p><p>5/5 Banded Crossbody Pull Aparts</p><p>5 Empty Barbell Cuban Presses w/:01 Pause Overhead</p>
Strength – All
Push Press (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
Part 1. (Time)
<p>ON A 10:00 RUNNING CLOCK…</p><p>100-75-50</p><p>Double Unders</p><p>30-20-10*</p><p>Cal Bike</p><p>5-4-3</p><p>Shoulder to Overhead (185/135)</p><p> </p><p>*Alt Cals: 20-15-7.</p><p> </p><p>(Score is Time)</p><p> </p><p>-Rest 2:00 b/t P1 & P2-</p>
Part 2. (AMRAP – Rounds and Reps)
<p>AMRAP x 6 MINUTES</p><p>25 Double Unders</p><p>12/10 Cal Bike</p><p>3 Shoulder to Overhead (185/135)</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (85/60)</p>
Workout – Fitness
Part 1. (Time)
<p>ON A 10:00 RUNNING CLOCK…</p><p>150-100-75</p><p>Single Unders</p><p>20-15-10*</p><p>Cal Bike</p><p>5-4-3</p><p>Push Press (135/95)</p><p> </p><p>*Alt. Cals: 15-12-7</p><p> </p><p>(Score is Time)</p><p> </p><p>-Rest 2:00 b/t P1 & P2-</p>
Part 2. (AMRAP – Rounds and Reps)
<p>AMRAP x 6 MINUTES</p><p>40 Single Unders</p><p>10/8 Cal Bike</p><p>3 Push Press (135/95)</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG BB: (60/42.5)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>8 Empty Barbell Upright Rows</p><p>1:00 Calf Smash on KB Horn or Lacrosse Ball</p><p>16 Banded W’s</p><p>16 Arm Haulers</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
