171 CrossFit – Fri, May 19
Warm-Up
Warm-Up
<p>AMRAP x 6 MINUTES</p><p>10 Alt. Groiner Mountain Climbers</p><p>5 Burpees</p><p>5 Air Squats + 5 Jumping Squats</p><p>10 BB Good Mornings</p><p>5 BB Back Squats</p>
Strength – All
Back Squat (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
“ROCKET FUEL” (Time)
FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
(Score is Time)
KG BB: (75/52.5)
<p>*NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Workout – Fitness
“ROCKET FUEL (FITNESS)” (Time)
FOR TIME
21 Burpees*
12 Hang Power Clean + Thrusters (125/85)
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters
21 Burpees*
12 Hang Power Clean + Thrusters (125/85)
15 Burpees
9 Hang Power Clean + Thrusters
12 Burpees
6 Hang Power Clean + Thrusters
9 Burpees
3 Hang Power Clean + Thrusters
*Option for Burpee Over Bar
(Score is Time)
KG BB: (57/39)
<p>*NOTE: W.O.W. this is our pick for epic workout of the week!</p>
Extra Credit Murph Prep – Day 2
Metcon
<p>CONDITIONING + STRENGTH</p><p> </p><p>800m Run</p><p> </p><p>Into Athlete’s Choice (Pick ONE)…</p><p> </p><p>A). 7 ROUNDS</p><p>10 Pull-Ups</p><p>20 Push-Ups</p><p>30 Air Squats</p><p> </p><p>OR</p><p> </p><p>B). 15 ROUNDS</p><p>5 Pull-Ups</p><p>10 Push-Ups</p><p>15 Air Squats</p><p> </p><p>Into…</p><p> </p><p>800m Run</p><p> </p><p>*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.</p><p> </p><p>(No Measure)</p>
